http://www.sportsmansbluesbar.com/core-trainer/
For a complete review on TRUTH ABOUT ABS go to TRUTH ABOUT ABS Review
Does anyone have a solid upper body/core workout session?
Something I can follow on a daily/weekly basis. I am 18 and am playing college soccer. It is currently the off season, so I am trying to get a little bigger/stronger.
Any trainers out there or anyone with personal experience-
A detailed workout plan with the workout/sets/weight, etc
Please help me out! This would be of great appreciation!
Thanks!!
Alright, I would ask your trainer at your college’s gym what you should be doing. One of my roommates is a college athlete and he comes back with all these new workouts for me to try.
But, if you want to build a stronger core/upper body, these are some good things for you to do.
Bench – shoulder, triceps, pectorals – you know what the bench is, but what should you be doing on it? PYRAMIDS
For me I start at 175 – 10, 185 – 8, 195 – 6, 205 – 4 and then 215 – 2. Always have a spotter, and as soon as you can hit a pyramid, move ur 8 set up to ur 10 set. My roommate’s is a little different 205 – 10, 225 – 10, 235 – 8, 255 – 6, 275 – 4, 285 – 2. He jumps around weights a little more, but he also is pushing a lot more weight.
Always have a spotter, because if you can’t finish the set, have your spotter help you, get all 10-8-6-4-2 in.
“Curl Presses”
Take a free weight, and do a basic curl, but then throw it into a press over ur head. Should start out at a good weight, but move into heavier weights. 3 sets for me start from 30 lbs – 14 times each arm up to 40 times – 7 times each arm.
Hand Clean Presses
this is really a full upper body workout. I’m sure you know what handcleans are being a college athlete. Every program at my school has athletes doing hand cleans. Throw in a military press into it at the end though. 3 sets, first set should really just be a warm up, last set, aim for at least 6, at most 10. If you can do 10, move up weight.
“Skull Crushers”
skull crushers are basically when you lie on a bench with a curl bar, with maybe 55 lbs on to start with, and you hold with a closer grip. keep your arms straight in front of you as you lie on your back, and lower the weights keeping your upper arm in the same position, just pivoting at the elbow, lowering the weight down to your forehead, as if you’re going to crush your skull, and then raise it back up. Your forearms are the only part of your arm that should be moving. Isolation is key here.
Dips – 3 sets of however many you can do.
For abs we do 3 big things.
If your gym has an ab machine, we do that, 3 sets at high weights, low reps.
We don’t have a name for these, but you sit on the ground with a pretty heavy plate, at least 25 lbs, at most 45 lbs. On your butt, you are holding the plate swiveling from side to side. Your feet should stay off the ground the whole time while doing these, and try to do it for at least 30 seconds, 3 sets of that. It’s just swiveling the weight side to side.
Straight Legs. You hold onto the dip machine, or you can go to a pull up bar, and hang. Then, raise your legs to a 90 degree angle, keeping them straight, and slowly lowering them back down. Slow up, and slow down. At least 2 sets of 30.
Thats a pretty solid workout
and, in regards to another post, if you want to workout different parts for different days, its not a good idea to do chest one day and triceps another. You want to have all your PUSH muscles one day ( triceps, chest, deltoids ) and all of your PULL muscles another day ( rhomboids, lats, biceps, traps )
^ solely because when you do a certain exercise, it tends to work multiply muscle groups.
pull ups – back and biceps
bench – triceps and chest..
thats why its good to work the push together and the pull together. You need to give your body 48 hours of rest. So, if you work ur chest on Monday, don’t work it again until Wednesday. If it’s sore, stretch real good before and after lifting, the soreness is just lactic acid.
|
|
PetSafe 500-foot Spool of 20-Gauge, Solid Core Boundary Wire $25.00 To be used with our #3775 and #3547…. |
|
|
Core Training System Fitness Trainer [VHS] $89.99 This is the most intelligently designed half-ball workout system out there. Our Core Training System offers five complete workout routines: 1) Pilates-based core strengthening, 2) resistance training for lean muscle, 3) stretching and breathing to promote flexibility, 4) sculpting and toning exercises, and 5) a balance/cardio workout. The reversible, inflatable dome increases your fitness results … |
|
|
Stronger Seniors Core Fitness DVD- Chair Pilates Exercise Program developed by Anne Burnell, Stott Pilates Master Trainer … for the National Council on Aging (NCOA) $13.49 Formerly titled Stronger Seniors ‘Pilates’, which was part of a 2-DVD set ‘Pilates and Pilates Resistance Band’… |
|
|
Tony Horton’s 10 Minute Trainer (Includes 3 Workouts: Total Body 2, Core Cardio, and Upper Body) $23.99 … |
|
|
Core Rhythms Dance Exercise Program, Salsa Blast – Full Workout DVD! $12.96 Introducing CORE RHYTHMS, a Latin Dance exercise program that will speed shrink your waistline and sculpt a lean, sexy body. With Core Rhythms Jaana and Julia get you moving and grooving to HOT Latin music in no time! Now, YOU can go from flab to fab with three simple movements that allow you to reap the benefits of years of training and practicing without all the hard work. Core Rhythms gives you… |
|
|
Altus Athletic 75cm 600-Pound Body Ball with DVD (Light Blue) $16.74 The Altus 75cm body ball helps you shape and tone, develop strength and core, and improve posture and flexibility. The included inflate tape makes it easy to get the correct size. Comes with foot pump and instructional DVD…. |
|
|
Altus Athletic 65cm 600-Pound Body Ball with DVD (Pearl) $12.00 The Altus 65cm body ball helps you shape and tone, develop strength and core, and improve posture and flexibility. The included inflate tape makes it easy to get the correct size. Comes with foot pump and instructional DVD…. |
|
|
Altus Athletic 55cm 600-Pound Body Ball with DVD (Metallic Blue) $14.99 Shape And Tone – Develop Strength And Core – Improve Posture And Flexibility – Weight Capacity 600 Lbs. – Inflate Tape For Easy Ball Sizing – Foot Pump Included – Body Ball Exercise DVD Included. Durable and easy to use. Great for high impact workouts as well as yoga and other workouts…. |
|
|
Shock Doctor Women’s Core Double Compression Short $24.99 Women’s Power Sliding ShortGrand slam protection, this compression sliding short was created specifically for women. Features 4-way stretch fabric, flatlock seams, 7-inch inseam, double layer side panels and a stylish low-rise cut…. |
|
|
Shock Doctor Women’s Core Double Compression Short $24.99 Women’s Power Sliding ShortGrand slam protection, this compression sliding short was created specifically for women. Features 4-way stretch fabric, flatlock seams, 7-inch inseam, double layer side panels and a stylish low-rise cut…. |