Know how to bench press (Schwarzenegger.com)

The great thing about incorporating the bench press into your workouts is that you will develop upper body strength, power, and massive amounts of muscle on your chest and triceps.  But, with most good things, if you do them too much or the wrong way, the outcome that you are hoping for, will not be what you get. 

My idol bench pressing hard !

Girls, wanna building shoulders ? (Cutandjacked.com)

So you have the sexy abs and the fitness model booty, but you want the shoulders to make your waist seem even smaller, to give you that desirable hourglass shape. In order to do that, you must build up your shoulders, capping your lateral delts, having a nice round curve, front to back.

Build Hamstrings ( Cutandjacked.com )

The hamstrings are made up of three muscles. Those three muscles are the biceps femoris, semimembranosus, and the semitendinosus.  All three of these muscles originate on the pelvic bone under the glutes, and then insert on the tibia.

The bicep femoris, semimembranosus, and the semitendinosus are all used for flexing the knee as well as hip extension. For those of you who aren’t familiar with that terminology, think of knee flexion as a leg curl—where you are taking your foot and moving it towards your glutes in one fluid motion. An example of hip extension is where you are moving your leg to the rear. You can think of the movement like a stiff-leg deadlift.

• Seated Leg Curls
• Lying Leg Curls
• Standing Leg Curls
• Lying Bodyweight Flutter Kicks
• Stability Ball Flutter Kicks
• Barbell Stiff-Leg Deadlifts
• Dumbbell Stiff-Leg Deadlifts
• Dumbbell Lunges
• Barbell Lunges
• Smith Machine Stiff-Leg Deadlifts
• Squats
• Glute-Ham Raises
• Barbell Good Mornings

Workout #1

Squats 3×8-12
Dumbbell Lunges 3×8-12
Smith Machine Stiff-Leg Deadlifts 3×8-12
Glute-Ham Raises 3×8-12

Workout #2

Lying Leg Curls 3×8-12
Barbell Lunges 3×8-12
Dumbbell Stiff-Leg Deadlifts 3×8-12
Barbell Good Mornings 3×8-12

Workout #3

Standing Leg Curls 3×8-12
Barbell Stiff-Leg Deadlift 3×8-12
Dumbbell Lunges 3×8-12
Stability Ball Flutter Kicks 3×8-12

Workout #4

Squats 3×8-12
Barbell Stiff-Leg Deadlift 3×8-12
Glute-Ham Raise 3×8-12
Lying Bodyweight Flutter Kicks 3×8-12

Workout #5

Barbell Stiff-Leg Deadlift 3×8-12
Barbell Lunges 3×8-12
Lying Leg Curls 3×8-12
Glute-Ham Raises 3×8-12

Workout #6

Seated Leg Curls 3×8-12
Dumbbell Stiff-Leg Deadlift 3×8-12
Dumbbell Lunges 3×8-12
Barbell Good Mornings 3×8-12

When it comes down to it you want to focus on the mind-muscle connection. You should really feel each rep and feel the muscle working. If you don’t feel an exercise in your hamstrings, then you are probably doing it wrong or are using a weight that you can’t handle and are using more than just your hamstring muscles.

Most of all have fun with your workouts. If you aren’t having fun, then what’s the point? Utilize what you learned in this course and see where it takes you. Good luck and see you at graduation!

Written By: Matt Weik

LINK TO THE ARTICLE ==> http://www.cutandjacked.com/hamstring-building

Building bigger shoulders ( from cutandjacked.com )

Building ripped abs ( from cutandjacked.com )

Getting ripped six pack abs is the result of proper nutrition, effective training and living a lifestyle that places your fitness as a priority. I will focus on ab training for the purpose of this article.

Your abdominals or abs are stabilizing muscle that stretch over your midsection. Their main purpose is to work with your lower back to stabilize your upper body. Without you abs you would not be able to prevent yourself from falling backwards, or get up for that matter.  

Building calves ( from cutandjacked.com )

Everyone struggle to build strong and defined calves, whether because they don’t train them, or because the lack the knowledge of those muscle.

Let’s start with the basics and then get into more detail later on in the article.