I like to kick Monday’s butt, in return, Monday kicks mine. After meditating, I want to exhaust my body to really break down all the muscles and work them hard to also use up that tailgate food from Sunday. I go for 3 sets of 12, concentrating on slow meticulous form movements. Count to 3 on each rep going up and going down, 3,2,1, 1,2,3.
Chest: INCLINE BUTTERFLYS
This is a great way to work that large chest muscle, using your arms like wings instead of straight up and down and feeling the stretch from the chest going out, and the power from the chest going up.
Incline helps increase resistance and butterflys really target the largest areas of the chest, near the armpits.
Back: LAT PULLDOWNS
If you want to get better at pull ups, lat pulldowns increases that pull strength to really work that huge lat muscle in the back. with back straight, sitting at a 45 degree angle, pull slowly down, then slowly release back up. Do it in the front, do not go behind your neck or it can cause injury.
Shoulders: MILITARY PRESS
Sitting on a seat, back straight, lower the weight until it is parellel with the side of your shoulder and push up. Slow methodical movements here also and it builds that nice round bulb on top of you arm.
Triceps: TRICEP EXTENSIONS WITH ROPE
Standing in front of a pull down machine with the rope attachment, keep the back straight and try to only engage the triceps on the pushdown (not your back or shoulders). Nice and slow and feel the biceps surge out.
Biceps: PREACHER CURLS
Sitting on a preacher curl bench, this allows you to rest the triceps against the bench and concentrate purely on the bicep, aim for almost full extension, but dont unlock your elbow, stop right before your arm is straight and pull up all the way to the chest.