Friday, 31 August 2012

WOD
SATURDAY COBRA BACK
WORKOUT


STRETCHING
Before starting off your workout,make sure you stretch every single part and joins of your body.
This will prevent you from getting injuries during workout and lower the
probability of damaging your muscle tissues !!!

WARM-UP

3 x 25m average speed jog
3 x 25m sprint run
(from a set to another try to rest between 15 - 20 seconds)

*This warm-up is enough for you to get your heart beat pump-up before starting off your workout.

MAIN SET

1. Hammer Strength Wide Row (3 x 15 reps)
2. Hammer Strength Close Grip Row (3 x 12 reps)
3. One-Arm Dumbbell Row (3 x 12 - 15 reps)
4. Barbell Shrugs (3 x to failure reps)
5. Pull-up (2 x 6 - 8 reps)

*Have Fun With This Back Workout

GO HARD OR GO HOME !!!


Thursday, 30 August 2012

WOD: Friday Chest

WOD : CHEST ( Old School Pecs Workout )

Beginner
Warm Up 
Push-Up 2 Sets 20 reps

Workout 
Flat Chest Press 
3 x 10 - 15 
Light Weight

Incline Dumbbell Press 
3 x 10 - 15 

Dips 
2 x 8 - 10 

Machine Flys 
2 x 10 - 15 

Advanced
Warm-Up
Push-Up 2 sets till failure 

Workout 
Bench Press 
5 x - 10 - 12 

Incline Dumbbell Press 
5 x 8 - 12 

Dips 
3 x 12 

Flys 
3 x 10 - 12 







For better pump, try end it with push up until failure.

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.

Wednesday, 29 August 2012

WOD
THURSDAY TURTLE BACK
WORKOUTS


Stretching

>Make sure you guys do your proper stretching from head down to toe. Especially the body parts that you're going to works on later. This will prevent from any injury later on.

Warm Up  

>Wide Grip Pull-Up  -  2 sets to failure
>Close Grip Pull-Up  -  2 set to failure
>Chin-Up  -  2 sets to failure

For beginners,if you cant do all the above exercise for warm-up,this is what you can do;

>Wide Grip Pull-Down (machine)  -  2 x 10-12
>Close Grip Pull-Down (machine)  -  2 x 12-15


Main Set Workout

1. One Arm Dumbbell Row  -    3 x 6-8 (Beginner)
                                                     3 x 10 (Advanced)
Main Muscle Work : Middle Back

2. DeadLift  -  3 x 6 (Beginner)
                                3 x 8-10 (Advanced)
Main Muscle Work : Middle Back

3. Straight Arm Lat Pulldown  -  3 x 6 (Beginner)
                                                         3 x 10 (Advanced)
Main Muscle Work : Lats

4. Hyperextension  -  4 x 6 (Beginner)
                                     4 x 8 (Advanced)
Main Muscle Work : Lower Back

5.Barbell Shrug  -  3 x 15-20 (Beginner)
                            3 x 20 (Advanced)
 Main Muscle Work : Traps    
                                                                                                 

 BETTER SORE THAN SORRY
 WORK HARD WORK SMART


  

                   



Tuesday, 28 August 2012

WOD ARMED & DANGEROUS

WORKOUT OF DAY
ARMED & DANGEROUS



Warm Up
Chin-Ups ( Biceps )
2 sets to failure
Dips 
2 sets to failure 

Beginners

Forearms
Wrist curls: 3 x 10-15
Hammer Curls: 3 x 10-15


Biceps
EZ Bar Close Grip Curls 3x8-12
EZ Bar Wide Grip Curls 3x8-12
Cable Rope Hammer Curls 3x8-12

Triceps
V-bar pressdown 3 x 10-15

Overhead rope extension 3 x 10-15
Reverse cable pressdown 3 x 10-15



Advanced 

Forearms
Reverse curls: 3 x 10-15

Hammer curls: 3 x 10-15


Biceps
Barbell Curls 3x8-12
Barbell Reverse Curls 3x8-12
Barbell Preacher Curls 3x8-12


Tricpes
V-bar pressdown 3 x 10-15
Overhead EZ bar extension 3 x 10-15
Reverse cable pressdown 3 x 10-15

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.

Monday, 27 August 2012

WOD: Tuesday (Leg & Abs Workout)

WOD
TUESDAY LEG AND ABS
WORKOUTS



*Remember guys,every time before you start your workout make sure you do your 
Stretching to avoid any injuries during workout.

WARM UP 
*10 minutes jog
-1st 5minute slow jog
-2nd 5 minute average speed jog
-5 minutes jumping rope

MAIN WORKOUT
*Squat Jump  3 x 6 reps
*Tyre Leg Extension  3 x 6 - 8 reps (each legs)
*Jumping Lunges  4 x 20 second
 *Bent Over Row Into Deadlift  3 x 8 reps
 *Side By Side Leg Raise  2 x 20 seconds












A
CHAMPION
IS SOMEONE
WHO GETS UP
WHEN THEY CAN'T

SO WORK HARD OR DIE TRYING !!!


Sunday, 26 August 2012

WOD : MONDAY BLUE STRONG MAN WORKOUT

Monday BLUE Strong Man WorkOut

Today is MONDAY but guess what? It's just another day so let's not make excuses why you not hitting the gym or why you not eating healthy. There is no reason that you shouldn't stay fit and be healthy. So today's work out is simply. We're gonna hit few muscle group by using one exercise. So we will be hitting almost all muscle just by a few exercises.

Attention : The following workout can be perform in circuit. By performing one exercise to another with short rest time and repeat all the workout as soon as you finish the last exercise written in the program.
Bigginers

: 5 sets each exercise
: 10 reps each sets

Advanced
: 5 sets each exercise
: 15 - 20 reps each sets

FIRST, we gonna start off with WARM-UP
Light weights To Heavier weights. If you can't, it's okay to stay with the light weights.


Stair walk with WEIGHTS
15Mins

WORKOUT
Thruster
Barbell Bent Over Row Into Deadlift
Chin-Up & Triceps Dips (SUPERSETS)
Sit-Ups








Let's Not Think And Just DO IT











Saturday, 25 August 2012

WOD : Sunday

WORKOUT OF THE DAY
 NATURAL STRENGTH WORKOUTS



STRETCHING

Many active individuals believe stretching is not an important part of any exercise 
program and it can be skipped all together. However this is not true, stretching can improve your flexibility, reduce risk of injury and improve your overall quality of life. By adding stretches that focus on all major muscle groups before you exercise, you will get more out of your workout and decrease muscular soreness afterward.




WARM UP
*So guys before we start up our workout we have to start with a good warm-up.
A good warm-up will gradually increase your heart rate,increase circulation to your muscles,
tendons and ligaments, and mentally prepare you for your workouts.

Start With ;
*3 x 3rounds of Stair Walk 
*10 minutes average speed jog 
*skipping  3 x 30 second 



WORKOUT
*The Monkey Leg Raise  3 x 6-10reps
*Decline Push-Up  3 x 8reps
*Incline Tyre Push-Up  3 x 10reps
*Lunges With Tyre Over Head  4 x 10reps (each leg)
*Torso Rotation With Tyre  2 x 10 (Both sides = 1reps)
*Squats With Tyre Overhead  3 x 8reps







NOTE : THIS WORKOUT IS NOT SUITABLE FOR THOSE          
                                             WHO HAVE A BACK INJURY. 

HAVE FUN AND HAVE A NICE DAY
GO HARD OR DIE TRYING





Friday, 24 August 2012

WOD : Saturday ( SPARTAN WORK-OUT )

Work-out Of The Day
SPARTAN WORK-OUT

Today I'm going to introduce everyone to the "EYE-POPPING" warrior looking body. Yeah, that's right! "SPARTAN" Work-out. I bet everyone watched that movie and wonder how they get that kinda physique? What they eat? Or do they do to look like that? Is it even possible for a regular guy to look like that? My answer to all the above "Question" is yes it is POSSIBLE. With the right amount of work out, right amount of food, diet and nutritions, supplements and most importantly sleep. Now the myth of having Spartan warrior look is no longer a myth. With my work-out program and guidance I'll lead you the way to own a piece of brutal looking armor every man desire. 

All the below exercises are done without any rest time in between. 
The whole program work as a circuit and must be repeated 3 - 5 times.

Beginner 
Warm Up 
Jumping Rope or Speed Rope
Drive your knees as HIGH as you can 
15 Mins


Body Weight Row  ( Repeated )
5 reps


Moderate Grip Push Ups
10 reps


Tyre Jump
 6 times


Lunges 
10 reps
( 5 reps each legs )


Moderate Grip Push Ups 
 10 ( Fast & Explosive )


Body Weight Row
 5 reps


The Spartan Throw ( Explosive )

 5 times 

Advanced
Warm Up 
Jumping Rope or Speed Rope 
15 Mins
Drive your knees as HIGH as you can


Chin-Ups
5 reps


Tyre Flip Or Deadlift
 5 reps


Push Ups into a Row 
5 reps


Tyre Jump
 5 times


Leg Raise 
5 reps


Barbell Jammer or Standing One Arm Dumbbell Shoulder Press 5 reps each hand


Pull Ups 
5 reps ( Explosive )


The Spartan Throw ( Explosive )
 5 times

This is a really fun and challenging exercise. Hold the tyre and throw it as hard as you can to the back. 

So after reading the above. 

Can you take up the Nderson's "SPARTAN" challenge?! 
Fit enough to look like "SPARTAN" king?

Let's do this! 
But let's not forget to have fun!
Enjoy! 
Rarwwwwrrrrrrrr



Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.










Thursday, 23 August 2012

WOD: Killer Workout

KILLER WORKOUTS

Warm-Up

*15 minutes jog
- 1st 5 minute slow jog
- 2nd 5 minute average speed
- 3rd 5 minute speed


NOTE = This warm-up can raise your heart rate and it engage the muscle fiber that are responsible for powerful,explosive movements.


 Main Workout

*ZACK Hammer Tyre Smash Workout - 10 reps (each side)


*Legged Standing Calf Raise - 1 and a half minute


*Stability Ball Crunches - 20 reps


*Stability Ball Leg Lifts - 10 - 15 reps




*Dips - 6 - 12 reps




NOTE = This workout must be repeat 4 ROUNDS NON STOP!!!


Beginner - reduce your time/reps for each workout
Advanced - try to push yourself to the highest limit 
    as you perform this workout 

Good Luck with your Workout
Work Hard Or Die Trying !!!



Wednesday, 22 August 2012

Work-out Of The Day

Work Out Of The Day - Wednesday

This is a circuit work out. Example, as soon as you finished air squat immediately perform the next work out. And once you finished all the work out it's consider 1 set. Repeat the whole work-out again. There should be no rest in between work-out. 

Beginner
Warm Up 

 Stair Walk 
15 - 20 minutes

Work Out 

Air Squat 15 reps


Pull-ups 10


Push-ups 15


Dips 12



Tyre Flip 10 times


Ab Bicycle 30 seconds

Repeat the work-out as soon as you finish all the sets on the above. Perform 3 - 5 sets to see better results. 

Advanced

Warm Up
Stair walk 5 minutes
Stair Run 15 minutes 

Work Out 

Air Squat 12 reps 
Tuck Jump 10 times

Explosive Pull-up 12 reps


Explosive Push-up 12 reps


Burpees 10 times

Dips 12 reps

Tyre Flip 10 times 
Ab bicycle 30 seconds
   
Repeat the above exercise repeatedly at least 3 - 5 sets and with minimum rest time to gain better results. 


Challenge yourself by minimizing your rest time.



Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.







Tuesday, 21 August 2012

WOD Today's Special 
Today's work out is going to be simple. It's gonna start off with some running and some upper body work out. Let's kill some "FAT".

For the pull-ups and Push-ups. Example, Pull-ups 10 reps straight away move on no Push-ups 10. Perform it repeatedly until you finish the repetition that is recommended. 

Beginner
15 Minutes Run 
Pull-ups or Lats Pull Down 50 reps
Push-ups 60 reps 
15 mins run 

Advanced
20 Minutes Run
Pull-ups or Lats Pull Down 100 reps 
Push-ups 150 - 200 reps
30 Minutes run  


Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.



Friday, 17 August 2012

WOD SHOULDER AND BICEPS

Beginner 

Dumbbell Shoulder Press  3 x 10 - 12
Dumbbell Front Raise  3 x 10 - 12
Barbell Upright Row  3 x 10 -12

Dumbbell Curl  3 x 10 - 12
EZ-Bar Narrow Grip Curl  3 x 10 - 12

    tips - as you go from each set to another,try to maintain or increase your weight.             
               that is one of the way to gain strength




Advanced

Barbell Overhead Press  3 x 12 - 15
Standing Lateral Raise  3 x 12 - 15
Standing Dumbbells Front Raise  3 x 12 - 15
Upright Row  3 x 12 - 15

Dumbbell Curl  3 x 12 - 15
Barbell Curl  3 x 12 - 15
21's Using Barbell 2sets - 4sets



KEEP LIVING A HEALTHY LIFE AND NEVER STOP WORK OUT
REAL LEARDERS ARE ORDINARY PEOPLE WITH EXTRAORDINARY DETERMINATION

Thursday, 16 August 2012

WOD Chest and Triceps

BEGINNER 

Bench Press  3 x 10 - 12
Incline Bench Press  3 x 10 - 12
Flys  3 x 10 - 12

Overhead EZ-Bar Extension  5 x 10 - 12
Rope Cable Pressdown  5 x 10 - 12




ADVANCED

Bench Press  3 x 12 - 15
Incline Bench Press  3 x 12 - 15
Flys  3 x 15 - 18
Dumbbell Press  3 x 12 - 15

Rope Cable Pressdown  5 x 10 - 12
Dips  3 x 8 - 10



                                

Wednesday, 15 August 2012

HAMSTRING

BEGINNNER
Single-Leg Lying Leg Curl  3 x 10 - 12
Single-Leg Standing Leg Curl  3 x 8 - 10
Dumbbell STiff-Leg Deadlift  3 x 10 - 12

Seated Leg Curl  3 x 10 - 12
Stiff-Leg Deadlift  3x 8 - 10
Lying Leg Curl  3 x 10 - 12





ADVANCED
One-Leg- Lying Leg Curl  3 x 12 - 15
Leg Press (with feet high)  3 x 18 - 22
Lying Leg Curl  3 x 18 - 22

Single-Leg Lying  Leg Curl  3 x 15 - 18
Single-Leg Standing Leg Curl  3 x 15 - 18
Dumbbell Stiff-Leg Deadlift  3 x 15 - 18





GO HARD OR GO HOME
TRAIN INSANE OR STAY THE SAME !!!
   


WOD Legs, Quads & Triceps

WOD Legs, Quads & Triceps
Beginners 




Leg Extensions 2 x 20 - 25 
Squats 3 x 12 - 15 
Leg Press 2 x 15 - 20
Leg Extensions 3 x 12 - 15

Close Grip Push Up 2 x 15 -20
Overhead EZ-bar Extensions 2 x 15 -20
Lying Extensions 2 x 15 -20


Remember for beginners focus on finishing the repetitions and maintain lower weight.

Advanced 
Leg Extensions 3 x 10 - 12 
Wide Stance Squat 5 x 10 - 12 
Leg Press 3 x 10 - 12 
Dumbbell Lunges 2 x 12 - 15 

Lying French Press 3 x 10 - 15
Two arms Dumbbell Overhead 3 x 10-15
Extensions 3 x 10 - 15
Rope Cable Pressdown 3 x 10 - 15

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.


Monday, 13 August 2012

WOD Shoulder & Biceps



DON'T GIVE UP! EAT RIGHT! TRAIN RIGHT! SLEEP RIGHT! BE PATIENCE... And result will eventually come to you! Stop Dreaming and start LIVING!


No more free rides for Fats!

For beginners, focus on the repetition and it is okay to perform it with lighter weight.



WOD Shoulder & Biceps
Beginner 
Dumbbell Shoulder Press 3 x 12 - 15
Upright Row 3 x 12 - 15
Lateral Raise 2 x 12 - 15
Dumbbell Front Raise 2 x 12 - 15
Barbell Curl 3 x 12 - 15
Dumbbell Curl 3 x 12 - 15
EZ Bar Narrow-Grip Curl 3 x 12 - 15
Advanced
Standing Dumbbell Front Raise 3 x 10 - 12 
Standing Lateral Raise 3 x 10 - 12 
Barbell Overhead Press 3 x 8 - 12 
Bent Over Flys 3 x 12 - 15
Preacher Curl 3 x 12 - 14
EZ Bar Curl 3 x 12 - 14
One-arm Incline Dumbbell Curl 3 x 12 - 14
21's using Barbell 2sets
Close Grip Barbell Biceps Curl (1set till failure 20% of the max weight you can normally lift)
For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.
Never Give Up. Never Give In. Never Back Down.Where Champions Are Made.






WOD Chest & Back

Chest & Back 
Beginners
Warm up 
Push up & Pull Up 
2 sets each 10 - 15 reps 

Bench Press 3 x 15 - 12 
Incline Bench Press 2 x 15 - 12 
Flys 2 x 15 - 12

Lats Pull Down 3 x 15 
Barbell Roll 3 x 15 

One Arm Dumbbell Roll 2 x 15 
DeadLift 3 x 15 


Remember for beginners focus on finishing the repetitions and maintain lower weight.
Advanced 
Push up & Pull Up 

2 sets each 15 - 20 reps 

Bench Press 5 x 15
Incline Dumbbell Press 3 x 15  
Dips 3 x 15
Flys 3 x 12 

Lats Pull Down 5 x 15 
Barbell Roll 5 x 5 
One Arm Dumbbell Roll 3 x 12 
DeadLift 3 x 15

For better pump, try end it with push up until failure. 



For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.

Sunday, 12 August 2012

WOD Lower Body Pump

WOD Lower Body Pump

To Xclusive Fitness followers. Today's work out is suits for beginners and advanced. Man and woman. For those who seek to improve in strength and building mass, today's programe is new kinda work out that gives you the solution you seek for. To Improve you upper body strength and it also can help you to put on serious mass but only if the programe is perform repeatedly.

Below work-out has to be performed with heavier weights. If you are seeking for serious mass. Try to use weight that you can lift as much as the reps are recommended. That is okay. You will gain in size as you perform it repeatedly each weeks or days with (Really heavy weights).  For example at the last sets, the max weight you can lift is 50lbs and you can only lift 6 reps.

Woman don't worry you would grow big muscle like man if you follow this program.
What are you waiting for? Get off the couch and start pumping!

Squats
3 x 3 - 5 reps
 Hack Squats
2 x  6 - 10 reps
Leg Extensions
2  x 6 - 10 reps
Stiff Legged Deadlifts
3 x 5 - 8 reps
Glute Ham Raises or Lying Leg Curls
2 x 6 - 10 reps
Standing Calf Raise
3 x 6 - 10 reps
Calf raise
2 x 6 - 10 reps



Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.


Friday, 10 August 2012

WOD Upper Body Pump

WOD Upper Body Pump

To Xclusive Fitness followers. Today's work out is suits for beginners and advanced. Man and woman. For those who seek to improve in strength and building mass, today's programe is new kinda work out that gives you the solution you seek for. To Improve you upper body strength and it also can help you to put on serious mass but only if the programe is perform repeatedly.

Below work-out has to be performed with heavier weights. If you are seeking for serious mass. Try to use weight that you can lift as much as the reps are recommended. For example at the last sets, the max weight you can lift is 50lbs and you can only lift 6 reps. That is okay. You will gain in size as you perform it repeatedly each weeks or days.

Are you guys ready? "BEAST" Mode on! Let's Pump!


Pendley Rows or Bent Over Barbell Row 5 x 3 - 5 sets 
Pull-Ups 2 x 6 - 10 ( It is best to perform it with "Weight")
Rack Chins 2 x 6 - 10 
Flat Dumbbell Presses 3 x  3 - 5 
Dips 2 x 6 - 10 ( It is best to perform it with "Weight")
Dumbbell Shoulder Presses 3 x 6 - 10 
EZ Bar Curls 3 x 6 - 10 
Skull Crushers 3 x 6 - 10 

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.

Thursday, 9 August 2012

WOD Legs/Quads & Triceps

Legs, Quads & Triceps Day
Beginners 
Leg Extensions 2 x 20 - 25 
Squats 3 x 12 - 15 
Leg Press 2 x 15 - 20 
Walking Lunges 2 x 15 - 20 

Skull Crushers 3 x 15 - 20 
Triceps Dips 3 x 15 - 20 
Triceps Cable Extensions 3 x 15 - 20 
Remember for beginners focus on finishing the repetitions and maintain lower weight.

Advanced 
Leg Extensions 2 x 20 - 25 
(Light weight as this is just a warm up to get ready for next exercise)
Squats 5 x 12 - 10 
Leg Press 3 x 12 - 10 
Walking Lunges 3 x 12 - 10 
Leg Extensions 3 x 12 - 8 
(This is going to be the finishing for legs/quads. So perform it with heavier weights and give it all you got)

Skull Crushers 3 x 15 - 12 
Triceps Dips 3 x 15 - 12 
Triceps Dumbbell Overhead Extensions 3 x 15 - 12 

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.
Where Champions Are Made.

Wednesday, 8 August 2012

WOD Shoulder & Biceps

Shoulder & Bicep Day
Beginners
Dumbbell Shoulder Press 3 x 15 - 20
Dumbbell Shoulder Side Raise 3 x 15 - 20
Dumbbell Up-right Row 2 x 12 - 15
Standing Biceps Curl (PLUS) Shoulder Press 2 x 15
(Perform this exercise with dumbbell)

Standing EZ Bar Biceps Curl 3 x 15 - 20 
21's using Barbell 2sets

For beginners, focus on the repetition and it is okay to perform it with lighter weight.

Advanced 
Dumbbell Shoulder Press 5 x 25 - 12 
Dumbbell Shoulder Side Raise 5 x 25 - 12
Dumbbell Up-right Row 3 x 15 - 10
Shrugs 6 x 12
(Perform Side Shrugs & Front Shrugs)

Standing Biceps Curl (PLUS) Shoulder Press 3 x 15-10
(Perform this exercise with dumbbell)

Standing EZ Bar Biceps Curl 5 x 15 - 8
21's using Barbell 2sets
Close Grip Barbell Biceps Curl (1set till failure 20% of the max weight you can normally lift)
For advanced, focus on contraction. Start with lower weight, higher repetitions and lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time. 

Never Give Up. Never Give In. Never Back Down. 
Where Champions Are Made.