Скачать или смотреть Bodybuilder Life: Full Body Pump

Bodybuilder Life: Fully Body Pump

Bodybuilding, like any long term goal takes consistency, persistence & patience. It truly is the sport of progression. Every Sunday I do a fully body pump to get the blood flowing to all my muscles, I’ve been training this way for at least the last year. The key to a full body pump is to use moderate weight, not too heavy, not too light, but like goldilocks, juuuust right. You want to be able to do about 4-5 set of 15-20 with a nice rhythm. This workout day video features a few exercises I use regularly to sculpt my physique to be stage ready.

1. Wide grip Strict Lat Pulldown: The biggest aspect of this lat pulldown is the requirement to not rock back when pulling the bar down, the movement should literally be straight up and straight down with a focus on squeezing the lats/shoulder blades together when pulling down. You can see in the video how I open my lats on the way up and they close (squeeze) on the way down; focus on feeling that. Keep your head up when performing this to avoid smacking yourself in the
face with the bar. Lastly, as with any exercise, it is best to keep a tight core to help with stability.

2. Close grip Lat Pulldown: Palms facing in and hands closer together, close grip pulldowns are going to work the upper back as opposed the wide grip that is more focused on widening the lats. Focus on controlling the weight the entire time on the way up as well as down, this is not a jerky movement. Same techniques stated above should be used here.

3. Leverage Squat Calf Machine: This one is amazing for legs and glutes because it really allows you to “get in the hole” meaning breaking parallel and going “ass to grass”. The feet are leveraged (on an incline), it is important to select foot placement. To really hit the quads, I keep my toes straight and feet shoulder width apart, for hamstring work they are positioned higher on the incline, wider with toes pointing outward. As with any squat movement, make sure the weight is on the heels of the foot and this is also where you will be pushing from. On the decline (way down) start by pushing the hips back like you are going to sit in a chair, then go down into the squat.

4. Arnold Presses: Great for sculpting front and side delts (shoulders). I perfom these while seated to ensure that I am not swinging the weight and really focused on utilizing my shoulders to do the work. Keeping a tight core will really help with this one as well as making sure your feet are planted on the ground. Pushing through the heels when moving the weights up helps too.

5. Standing Cable Bicep Curls: Using the rig, positing the pulley at the very bottom, you can use several attachments for this exercise (straight bar, rope, ez bar, etc.) the major area to pay attention to with any bicep curl is that the elbows remain fixed by the sides and do not move.

That's my secret y'all, that's how I get down on a Sunday.

Please let me know your thoughts, leave me a comment & don't forget to subscribe to my channel at    / jenniferreichek   to get the latest & greatest workout & law of attraction videos.

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