QUADS: HOW TO DO EM RIGHT

Here are Four Key Quad Exercises for Growth, Size and Strength:   (These can be done by both Male and Female)

Front Squats: 12,12,12,12

Hack Squats: 12,12,12,12

Dumbbell Squats: 12,12,12,12

Dumbbell Lunges: 4 sets 25-30 Feet

*Always Stretch Before Performing each Exercise. I always do Dynamic Stretches before a leg workout, to help the blood flow and prevent injury.

WHY DO YOUR CALVES LOOK LIKE FOOTBALLS?

That's what I like to hear! Seriously That may be a Lil gross, but I do think having calf muscles that Pop out fairly nice help the overall appearance of the leg stand out and look more fit and appealing. Depending on your genetics maybe you don't have to work too hard on them ( I don't) while others got to kill em every chance they get! Here are a few suggestions to help along the way:

SEATED CALF RAISES:  12,12,12,12

STANDING CALF RAISES: 12,12,12,12

DONKEY CALF RAISES: 12,12,12,12

TOE RAISES: 10,10,10,10

*Always Stretch before performing any exercise.

IF IT DONT BURN, YOU AINT MAKING PROGRESS

 Yea I said that, so go on and quote me on it.Biceps are a major deal when it comes to gym time. Lets face it they just look good. They make your t shirts stand out and they can more than likely help you get alot of attention. When You do a particular Bicep exercise with correct form, you are isolating the biceps bronchii muscle. Benefits of routine Biceps exercises include; Size, Strength, Power, Definition and Endurance.

There are several Types of Bicep exercises as I have given examples of before in this blog. Here are a few more below:

Dumbbell Curls
Cable Curls
Preacher Curls
Standing Barbell Curls
Seated Concentration Curls
EZ Bar Curls

*Always Stretch Before Performing any exercises. And Yea I borrowed that picture!

I TRAIN JUST AS HARD AS YOU....MAYBE HARDER

AND IF I DON'T, COME PROVE ME WRONG!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! The Key to this training sh*t is Consistency, Consistency and Patience. You Didn't gain 10-20lbs of weight overnight! So you DAMN sure ain't losing it that way either. You gotta bust your ass. and yea, its gonna hurt. Its gonna become boring, but the sweet reward at the end is like NO OTHER! This whole Fitness thing ain't sumn you do cuz you see your friend on it. It ain't sumn you do cuz you grabbed sum fitness mag or cuz you see everybody else doin it. This is SOMETHING THAT ONLY YOU GOTTA WANT! if you don't want it, don't expect to get the best out of it, because you wont put your best into it!

YEA, YOU GOTTA GET THOSE TOO!!!!!

Lets Face it, when it comes to Forearms, Unless your a Bodybuilder, You Probably dont specifically work them! But dont always rely on the fact that you use your arms to lift weights as a forearm exercise. Its not easy to find time to Isolate each muscle group especially when you are a beginner, Thats why you can add these to any leg, chest or back workout to still work that muscle group. Here are a few small workouts to get you started:

Dumbbell Wrist Curls: (Palms Up) Hold Dumbbells with palms facing up, Bend Your wrists towards Your Body.

Dumbbell Wrist Curls: (Palms Down) Take Dumbbells Hold them away from body with palms facing down, curl weight upwards.

Reverse Barbell Curls: (With or W/O Weight) Take A Barbell, Hold it out in front of you, work your wrists back towards your body.

Seated Cable Wrist Culrs: Sit near Cable, adjust weight accordingly, Use a Straight Bar, Curl The Weight using your wrists to focus on Forearms.

*Always Stretch Before Performing any Exercises.

INTENSIFY YOUR BICEP ROUTINE FOR MASS GAINS

Burn em out! HEAVY WEIGHT, then one last set of HIGH REPS is gonna give you the burn you been looking for, plus Bigger Guns and GREATER STRENGTH!

Concentration Curls: 12,12,12,25

Alternating Dumbbell Curls: 12,12,12,25

Hammer Curls: 12,12,12,15

One-Arm Cable Curls: 12,12,12,15

* Always Stretch Before Performing any exercise.

TRICEPS BLAST

DIPS: 15.15.15.15
REVERSE TRICEP PRESSDOWNS: 12,12,12,12
TRICEP PRESSDOWNS: 12,12,12,12
SKULL CRUSHERS: 12,12,12,12
OVERHEAD DUMBBELL EXTENSIONS: 10,10,10,10

*Always stretch before performing any exercise. choose a weight that is comfortable for you. Correct form is the key to success.

CHECK OUT MY NEW HEALTH BLOG! GREAT DIET AND HEALTH ADVICE!

FOR THOSE LOOKING FOR SOME NUTRITIONAL GUIDANCE TO HELP COMPLIMENT YOUR WORKOUTS, PLEASE VISIT MY HEALTH BLOG http://www.jrnutrition.blogspot.com/

PREPARING FOR EXERCISE IS INJURY PREVENTION

Stretching is essential to having a good workout, and most important, to not injure yourself. Stretching causes blood flow through the body and helps it warmup by loosening the joints and tension in the muscles. One thing That I was taught during my days of sports, was the importance of dynamic stretches. Dynamic stretches are more speed and momentum based movements geared towards a persons natural range of motion. Below are a few Examples of Dynamic Stretches.

DYNAMIC STRETCHING
Butt Kicks: ( Run except you move your feet towards your butt rapidly)

High Knee: (Sprint, Raising Knees High Past Your Waistline Throughout)

Back Pedal: (Jog Backwards, 20-30ft is Enough)

Frankenstein:( Almost Like Marching. Example: Raise Your Left Leg High as You Can while reaching out
 with Your right arm to touch the toes of your left leg as it reaches its high point while Keeping it Straight.
 Alternate left and right legs)

Knee Hug: While Walking forward, Bring Your Knee To your Chest and Hug it.

*These are just a few types of dynamic stretches. They can be done in your local gym, at home, even outside. Make sure to give yourself enough distance to get a stretch. 30ft should be enough.

WHAT ABOUT THE LEGS?

LEGS:
Leg Press: 15,15,15,15
Hack Squat: 12,12,12,12
Squat: 8,8,8,8
Seated Calf Raises: 15,15,15,15
Standing Calf Raises: 12,12,12,12
Lunges: 30 feet (4 sets)

*Always Stretch before performing any exercises.

YOU DONT HAVE TO RUN 5 MILES TO MAKE PROGRESS..

 When it comes to Cardio, like anything else opinions vary. I believe that this is crucial to burn fat, but how and when you do it are just as important as how much you do.Doing cardio doesn't always have to be boring. When I'm doing it I like to mix it up instead of the same routine. I found that I burn more by keeping my body moving at interval speeds (fast/slow) and if I do it in the Morning than I do if I am on the same machine for 45 minutes in the Evening. Below is a Sample of my Cardio workout:

CARDIO
Elliptical Machine: 2 Min (Warm-up)
Treadmill: 10 Min (5min Jog, 5 min Walk)
Bike: 10 Min (Alternate speed for 2 min periods)
Sauna: 10 Min (Cool down)


*Always stretch before performing any exercise.

CREATING A 6 PACK

Having well chiseled Abs is what comes to mind for most individuals when working out. We tend to base our fitness success according to how our abs look.Creating solid abs takes work.Some people believe that less is more, I personally think that it depends on the person. Everybody is different and with Abs, its always important to remember that so you NEVER become discouraged. Patience matters most.

ABS

Crunches: 10,10,10
Cable Crunches: 10,10,10
Medicine Ball Crunches: 10,10,10
Reverse Crunch (Bench): 10,10,10
Incline Crunch: 10,10,10

*Always stretch before performing any exercises. I always try to do no less than 150 crunches. It's important to keep them Abs tight while training to help get the best workout. I allow myself 30 seconds to 1 min rest between each exercise.(Not set. I do one full exercise before the rest, to create a better burn)

How Do You Look When You Walk Away!!

I don't know about You, But I personally feel that how you look walking away is just as important as how you look approaching somebody. That's why its important to target your entire back muscles and not just the ones you are familiar with (lats). I always train back with light to medium weight because I'm not a fan of going too heavy with my back and while I want it to gain just as much size, I do not want it to become to wide. So its safe to say that when I train back, I am usually training for definition. Hopefully You find this Back Blasting work out helpful!

BACK
Pull ups: 8,6,4,2 (warm up)
Seated Row: 20,15,10,8 (Light to Heavy weight)
Lateral Pull downs: 20,15,10, 8 (Light to Heavy Weight)
Back Extensions:15,15,15,15 (Medium Weight)
Bent Over Dumbbell Rows: 10,10,10,10 (Medium Weight)
One-Arm Dumbbell Raises: 5,5,5,5 (Medium Weight)

*Always stretch to warm up your body before performing any physical activity such as weight training. As You can see, I have a few High Rep counts in there. That is because I am gearing my workout more towards definition than size, yet because I am using a fair weight I still allow myself to gain strength at the same time.

SHOULDERS ARE JUST AS IMPORTANT!

Having great shoulders is important to me. I feel they compliment the traps and give the top of your frame a certain appeal. I have tried several types of different shoulder exercises before I finally came up with a workout that not only helps me get results, but one that allows me to feel a burn so that I know its working! Some of these workouts can be altered depending on male or female in terms of the amount of weight used, but in general they work just as good for Everybody.

SHOULDERS

Machine Shoulder Press: 15,15,15,15
Seated Overhead Shoulder Press: 10,10,10,10
Front Delt Raises: 10,10,10,10
Lateral Raises: 10,10,10,10
Rear Lateral Raises: 10,10,10,10

*Always stretch before exercising. For shoulders I try to always stick to a medium weight (that's why my reps stay the same in each set) and use it through the whole exercise. I do this because for me, it allows my shoulders to become developed without having them too bulky. (like I'm wearing shoulder pads)

WHY IS MONDAY ALWAYS CHEST DAY?

Seems that every since I started working out and even before, Everybody uses Monday as the day to do their Chest Workout. I personally Prefer Tuesday (because there isnt a line for a Flat bench) as the day I work Chest and I opt for a different body part to train on Mondays. Nevertheless, there are Thousand, Maybe Millions who choose Monday as the day to train pecs. Below is an Example workout of some of the Exercises that I choose to use when Training to Grow and Define My Pecs.

CHEST WORKOUT

Flat Bench Press: 15,10,8,6
Smith Machine Incline Press: 15,10,8,6
Dumbbell Press: 15,10,8,6
Dumbell Flye: 15,10,8,6
Cable Flye: 15,10,8,6

I always stretch prior to any workout. Each one of my chest workouts is done in a circuit.(one set of each before resting) and sometimes I superset(Train another body part). As always The higher reps in my workouts are usually done with medium weight and the lower reps, Heavy weights.

HITTIN THEM GUNS!

Its no secret that everybody wants to have nice arms. But they take a little time and patience and most important some hard work before they can begin to shape up. Here are a few of the exercises that I like to do as part of my workout routine:

BICEPS:
Concentration Curls: 15,10,8,6
Hammer Curls: 15,10,8,6
Standing Curls: 15,8,10,6
2 Arm Dumbbell Curls: 15,10,8,6

TRICEPS:
Tricep Pressdowns: 15,10,8,6
Overhead Dumbbell Extensions: 15,10,8,6
Dumbbell Kickbacks: 15,10,8,6
Bench Dips: 15,10,8,6

It is important to always stretch before performing each exercise. The four different numbers represent a set and each number in those sets represents the amount of Repetitions (reps). For Higher Reps I personally always start out with a medium to light weight and as my reps decrease I choose heavy weight. The more Reps you do, the more cut you become, The heavier the weight, the stronger you become.
* I Always rest at least 1 minute between sets.

WELCOME TO MY BLOG! CUTZ CORNER..

Hi, Thanks for stopping by my NEW blog. This blog will contain workout tips for those who are ready to make that commitment and improve their overall physical appearance and build a healthier lifestyle.

For those who are Just Hearing about me, My name is Jr Spann. I am a Personal Trainer/Sports Nutritionist and CEO/Founder of JrCutz Training. I Have been weight training for almost 11 years and I enjoy training others and helping them reach their MAXIMUM potential when it comes to fitness. I have a new website www.jrcutz.com where you can find out more info about me and watch some of my video workouts for more exercise tips. I will update this blog daily, so that my followers will always have access to current tips/advice they are looking for.