Wednesday, October 26, 2005

The Best Exercises To Do

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The Best Exercises To Do
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Today, we'll pick up in my "best of best" series with the best exercises to do in your workout.
Still to come in future emails will be the best supplements to use, the best days to train, the best equipment to use, the best cardio exercises, and more.


Now, results in the gym come from how well you spend your time in there, not the amount of time you spend. Any more than 2 to 3 hours of weight/resistance training a week may be counterproductive.

The best results I've witnessed while in the personal training field come from 3 sessions a week with weights, less than an hour each session.

Most people like the Monday, Wednesday, Friday approach to weight training. This leaves Tuesday and Thursday for cardio, which should be done separately from weight training.
Keep your routine simple, follow the suggested exercises (most are simple, well-known basic exercises) and I guarantee you'll see more results.


Chest
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Flat bench press with bar
Flat bench press with dumbbells
Incline bench press with bar
Incline bench press with dumbbells
Weighted Dips

Back
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Dumbbell one arm row
Cable lat pulldowns to front
Seated back row on machine
Deadlifts
Bent over back rows w/ bar
Lower back extension
Chin-ups (Pull-ups)
Shrugs for Traps (Dumbbells or barbell)

Shoulders
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Seated military press with bar
Seated dumbbell shoulder presses
Dumbbell side lateral raises
Bent-over dumbbell raises
Front dumbbell raises
Upright rows (also works traps)

Legs
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Squats
Leg press
Hack Squats
Leg curls
Leg extension
Stiff-leg deadlifts
Lunges with bar or dumbbells
Calf-raises/presses

Biceps
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Standing Alternate dumbbell curls
Standing Straight bar curls
Standing Cable curls
Hammer curls (forearms and biceps)
Ez curl bar curls

Triceps
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Lying Triceps extension (Skullcrushers)
Close-grip bench press
Cable triceps pushdowns
Dumbbell kickbacks
Weighted dips

Abdominals
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Lying crunches
Leg raises
Cable crunches
Stability ball crunches
Crunches on incline bench

That is my list of "best of the best" exercises to perform.

If you'd like a step-by-step program to follow, that incorporates all of these and more, check out my "Simple Steps To Get Huge And Shredded" program...

http://www.shawnlebrunfitness.com/get-huge-and-shredded.html

It will show you exactly what you need to do with your weight training, cardio, and nutrition in order to get the best results in the least amount of time.

For more info...
http://www.shawnlebrunfitness.com/get-huge-and-shredded.html


Tomorrow, we'll go over the best supplements to help you gain muscle and shed fat.

--Shawn Lebrun

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