Work It Out: Chest and Biceps

August 20, 2013 By Laura

It’s wrong to play favorites.

You know you have one.

There are ~~children~~ foods you like more than others, and the same goes for workouts. Try as I might to love leg day, my heart lies with Chest and Bicep day.

After last week’s Work It Out FAQ post, I received a lot of questions about what a typical week of workouts looks like for me. I thought it would be an easy post to throw together until I realized I’d actually neglected my favorite Day!

A typical week of workouts will come, but today’s Work It Out couldn’t be delayed – its high time I post my favorite workout.

And you all have to try it as a personal favor to me because I’m not allowed to do chest yet.

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Working out Chest and Biceps on the same day may seem odd to some of you. The more traditional school of thought is to do Bis/Tris and Chest/Back. I used to subscribe to that theory too.

The idea behind doing Chest/Bis together and Back/Tris together is that you use your Biceps as a secondary muscle for Back day, and Triceps as secondary on Chest day. By splitting them up, you are about to get more out of each muscle group. For example, if you do Chest with Tris, you will be fatigued before you should be on your Tri exercises because you used them while doing bench presses first.

People will argue any number of ways is “right.” Bottom line: Don’t be afraid to experiment and figure out what YOU like best.

On to the fun part! This is my favorite workout of all time. I hope you like it too!

Click the names for explanations:

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Check out my free Macro Calculator, which helps time your meals to get the most out of your workouts!

What is your favorite workout?

Which muscle groups do you like to work together?

Work It Out: Chest & Biceps

March 12, 2013 By Laura

Chest and Bicep day is my favorite.

My trainer says this means I’m like a guy. Whatever.

A few weeks ago I posted about working out away from home. I am a consultant, which means I travel a fairly often. You guys have seen they way I pack days and days of meals for the road. It takes effort, but it – like most things – becomes habit and gets SO much easier.

Workouts are a little harder. It is a habit, but you never know what the hotel gym situation will be. In my last post, I talked about learning to be flexibly inflexible. My daily workout is a habit – one that I am inflexible about breaking.

Flexibility is also important. Those hotel gyms are 95% of the time pretty sparse. I have to be able to change my planned workout to fit the situation.

The previous hotel workout was a back and tricep day re-created in a gym equip only with free weights, a bench, and a stability ball.but got a few requests for the chest and bicep workout. Ask and you shall receive! 🙂

Simple to do with minimal equipment, the following workout was done in that same small hotel gym.

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For each exercise, do 3 sets of 10-12 reps. If you are lifting heavy, do 4 sets of 6-10 reps. Click the links below for a written explanation of each move.

If you realllly want to shake it up and shock your body, do what I’m doing right now: 5 sets of 12. You. Will. Die. (Please don’t do this if you aren’t already lifting a lot – no need to actually die.) 😉

Chest

Flat Bench Press

Incline Bench Press with a twist

As you press up, twist the wrist so that at the top of the movement the palms are facing away from the body. If this causes discomfort, simply leave the twist out.

Decline Bench Press

Stability Ball Pullovers…

…superset with push ups

Biceps

Prone Incline Curls

These can also be done over a stability ball.

Alternating Bicep Curls

If you aren’t doing these with heavy weight, try them while standing on one leg for an added challenge.

Hammer Curls

To change it up, try doing these as alternating curls, or cross-body.

Reverse Curls

***As usual, here’s the disclaimer: I’m not a certified professional anything. Be smart. Don’t hurt yourself. Don’t expect to have Jamie Eason arms the day after. I work out all the time and I still don’t have her arms. ~~Dammit.~~**

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Yesterday I did a back and tricep day. Every back exercise was superset with horizontal pull ups. By the end I’d done 240 of them. I’m surprised I’m able to type right now. LOL!

Did anyone try a new supplement after last week’s post?

Have you ever combined Chest and Biceps? I know it’s more traditional to do Back and Bis, but I’m loving this method!

Work It Out 1.5

November 13, 2012 By Laura

I love new versions of things.

Possibly taking it too far…

iPads, clothing, food… you name it, I want to try it.

Workouts are no different. If I can find a new way to do an “old” exercise, I get excited. It’s as motivating as having new tennis shoes.

That’s why my Work It Out series focuses on changing up how you perform the exercise. Writing all-new workouts is fun, but that’s not your only option for continuing to make progress and ensuring you don’t plateau.

The Disclaimer: I am not a certified anything. I am a figure competitor and I like to workout. A lot. Don’t sue me if you hurt yourself or don’t look like Jamie Eason after performing these moves.

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1 1/2s

The theory behind this is similar to Fulls & Partials, allowing you to build up the smaller muscles in a group. This is no as excuse to have bad form or to slack. Be purposeful about how you are using half reps. Each half rep is focusing your energy and working your muscles differently, helping to build strength. These may start easy, but by the time you do 8-10 reps, you will be on fire. That burn? It means you’re going to see results.

To execute this technique, do 1 full rep and then do a partial rep. This completes 1 rep. You will do 1st and 3rd sets on the bottom half to the mid-point, and the 2nd and 4th sets from the midpoint q to the top.

How can you use this technique?

Bench Press

Many people think this is just an exercise for big, burly dudes. Notsomuch. The bench press is a great exercise for hitting your chest, shoulders, and triceps. It’s one of the most effective exercises you can do to give shape to your whole upper body. Not to mention it forces you to engage your core.

To execute, Use an overhand closed grip on the bar. Your grip width should be slightly wider than your shoulders to help ensure your elbows don’t bend more than 90 degrees as you lower the bar. Your head, shoulders and butt/low back should remain in contact with the bench throughout the press. Both feet should stay flat on the ground. Common thought is that the bar should be lowered until the elbows are bent to 90 degrees… HOWEVER this may vary based on the length of your arms (shorter arms mean you can lower the bar to you chest, while longer arms may not be able to go that far).

Note: This is one of my favorite exercises. Building up your chest muscles can give the illusion that you have bigger boobs. I need all the help I can get.

Standing Calf Raises

While the picture above contains a machine, you don’t need any special equipment to do calf raises. They can be performed on the edge of a stair or a board. To make it harder, hold weights in each hand.

Stand tall with your abs pulled in, the balls of your feet firmly planted on the step, and your heels hanging over the edge. Grip machine handles, or rest your hands against a wall or a sturdy object for balance. Raise your heels a few inches above the edge of the step so that you’re on your tiptoes. Push evenly through the entire width of your foot; pushing off from your big toe or the outside edge of your feet is more likely to result in cramping or muscle strains. Hold the position for 2 seconds before lowering your heels below the platform, feeling a stretch in your calf muscles.

Note: Lift as high as you can onto your toes and lower your heels down as much as your ankle flexibility allows. This is a great rehabilitative exercise for Achilles tendon injuries (ahem… runners), and for improving explosive movements like jumping or fast starts. For those of you that wear heels, this will give you calves to-die-for in your party dress.

Caution: It is easy to “over train” with these modifications. They challenge your muscles to work much harder than usual, so these moves are not recommended as a long-term regimen. Avoid doing more than 2-3 of these per muscle group on any given workout.

Check out the last feature, Super 8’s, and then get more fitness ideas, tips, and tricks on my Fitness page! As always, be sure to get your 20g of protein to help the muscles recover.

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Want some tasty workout fuel? Click here to enter my giveaway for a jar of Nuttzo (a $15 jar of nut butter heaven). Ends tonight at 11:59p EST!

Did anyone try Super 8’s? What did you think?

Have you ever done 1 1/2s? What exercises do you apply them to?

Tank-Top Ready Triceps

May 27, 2011 By Laura

It’s a big day.

We are just a few ~~loooong~~ hours from a long weekend
I’m going to pick up my first jug or local raw milk and straight-from-the-farm eggs
This is my first post by request (never mind that the request is from family member… thanks Aunt Teresa!)

Recently I posted a shoulder workout sure to leave you shoulders lookin’ good. My aunt commented that she would like some ideas for triceps as well. Ask and you shall receive.

Triceps are my favorite body part to work. Thoughts of tight tris = awesome motivator! Since Memorial Day Weekend marks the official beginning of tank top season, I worked mine big-time last night. 🙂

I always work my chest and tris on the same day. There are a lot of opinions out there, but I subscribe to the primary/secondary theory. Triceps are secondary muscles in chest exercises; therefore I like to work my triceps on the same day as my chest. I find it goes a long way in my being able to totally exhaust the muscles.

I like to keep my heart rate up. I sprint to rest my arms.
Grouping exercises is an easier way for me to organize/write a routine when I’m using sprints.
My first group incorporates non-chest/tri muscles. It’s more of a warm-up.
Almost every workout I do ends with abs (albeit some days are lighter than others).

I ALWAYS end with a green protein shake… and after particularly hard days, I end with a glass of vino.

To me, from me

This is my go-to tight-tri workout. It may seem long, but remember you are just 11 moves (14 if you do the abs) and 1 quick mile from a shake (and maybe some wine).

1. Warm up for 5 mins (jogging or elliptical)

2. Group 1

20 Diamond Push-Ups

Your hands should form a diamond (to target tris) like this:

20 Skull Crushers

Lie flat on your back with a dumbbell in each hand. Bend your elbows, lowering barbell toward your forehead. Be sure your weights aren’t too heavy… otherwise you may actually crush your skull. Straighten elbows (without locking them!) and repeat.

20 Seated Leg Tucks

30 Seconds of Fast Squats

Important Note: get low, but be SURE not to let your knees go over your toes. That’s how you hurt you knees.

3. 1/4 Mile Treadmill Sprint

4. Group 2

Dumbbell Press with Twist – 3 sets of 15

Lie on your back with knees bent and feet flat on the ground. Hold a dumbbell in each hand slightly above chest, with your elbows slightly bent out to the sides and palms facing forward. Extend your arms over chest (without locking your elbows!), and turn each palm to face your head. Reverse motion to return to starting position and repeat.

Bridge Fly – 3 sets of 12

Lie on a stability ball (you can also use a flat bench) with a dumbbell in each hand. Dumbbells should be slightly above upper abdomen with elbows to your side. Lower dumbbells to sides until chest muscles are slightly stretched. Bring dumbbells together in hugging motion until dumbbells just touch. Repeat.

Note: Hold your butt up, keeping your body in a straight line. This will give the added benefit or engaging your glutes and abs.

5. 1/4 Mile Treadmill Sprint

4. Group 3

Overhand Push-Down – 3 sets of 12

Place hands 6-10 in apart on straight bar with an overhand grip (palms down). Pull down until your forearms so they are parallel to the floor. This is your starting point. Be sure to keep your elbows close to your body and feet slightly bent, shoulder width apart and bend your knees slightly. Push the bar down slowly toward legs until arms are fully extended (don’t lock elbows!). Your elbows should still be close to the body and your core should be tight. Repeat.

Underhand Push-Down – 3 sets of 12

Same as above, but with hands holding the bar in an underhand position.

Straight Arm Pull-Down – 3 sets of 15

Stand facing the cable machine with your feet shoulder-width apart (or with one foot slight in front of other). Using an overhand grip on the straight bar, place hands shoulder-width apart. At the start, the bar should be slightly higher than shoulder level. Keeping your elbows slightly bent, tighten core and pull the bar down until it reaches your upper thighs. Be sure to keep your arms straight (again, without locking your elbows) throughout. Slowly allow the bar to raise back to shoulder height, maintaining your tight core.

5. 1/4 Mile Treadmill Sprint

6. Group 3

Tricep Kickbacks – 3 sets of 12

Place left knee and left hand on a bench. With your right hand, hold a dumbbell keeping elbow against body. Straighten the lower part of the arm all the way, then bend back to a 90˚ angle. Do not move the shoulder. Repeat 12x with each arm to complete a set.

Tricep Push-Backs – 2 sets of 15, 1 set to exhaustion

Holding a dumbbell in each hand, stand with feet shoulder-width apart and knees slightly bent. Arms should start straight down at sides with palms facing back. Lift arms straight back (~2 ft behind you), pausing for a second before return to sides. Repeat.

On your third set, repeat as many times as possible (to exhaustion).

7. 1/4 Mile Treadmill Sprint

8. Abs (a.k.a. Bonus Round)

Decline Crunches – 2 sets of 25

Bicycles – 2 sets of 30

Second best flat-ab exercise, in my opinion

Planks (click for times/tips) – best ab exercise ever for flat abs (in my experience)

If you aren’t tired after all of that… I’m seriously impressed. Don’t skip your 20g of protein post-workout!

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After this crazy work week, I couldn’t be more ready for 3 days off. AND I’m kicking it off right with a massage this afternoon. 🙂

What is your favorite body part to work out?

How are you kicking off the long weekend?!

Work It Out: Chest and Biceps

Work It Out: Chest & Biceps

Chest

Biceps

Work It Out 1.5

1 1/2s

How can you use this technique?

Tank-Top Ready Triceps

1. Warm up for 5 mins (jogging or elliptical)

2. Group 1

3. 1/4 Mile Treadmill Sprint

4. Group 2

5. 1/4 Mile Treadmill Sprint

4. Group 3

5. 1/4 Mile Treadmill Sprint

6. Group 3

7. 1/4 Mile Treadmill Sprint

8. Abs (a.k.a. Bonus Round)

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