ABDOMINAL EXERCISES

ABDOMINAL EXERCISES

Abdominal Tuck Crunches

Procedure: Lie on your back on the floor on a mat with your hands either crossed over your chest or under your head. Keep your legs slightly bent and pointed toward the ceiling. Lift your shoulder blades a few inches off the floor by crunching your midsection. Slowly return to the starting position and repeat.

Abdominal Sit Ups

Procedure: Lie on your back on the floor on a mat with your feet flat on the floor and your knees bent. Place your hands on either side of your head and execute the exercise by crunching your abs forward, so as to touch your elbows to your knees. Really focus on keeping your midsection contracted throughout the entire exercise. Slowly lower your body back to the start position and repeat.

Flat Bench Abdominal Leg Raises

Procedure: Lie flat on your back on a bench with your legs off the end, remaining parallel to the ground. Place your hands back next to your head and grab the edge of the bench. Keeping your legs as straight as possible, raise your legs as high as possible, making sure that your abs are doing the work. Lower legs back down to the start position and repeat.

Flutter Kick Oblique Crunches

Procedure: Start by lying on your back on a mat on the floor with your hands behind your head. Keep both legs straight about one inch off of the floor. Immediately raise one knee (your choice) up to the elbow that is of the opposite side and try to touch your elbow to that knee. Repeat this step with your other knee and elbow for as many repetitions as you can. The idea is to execute the movement in a smooth and controlled fashion so as to simulate riding a bicycle while lying on your back. Be sure to concentrate on having your abdominals do the work.

Oblique Crunches

Procedure: Lie flat on your back on a mat with your knees bent and your feet flat on the floor. Place your right hand over your right ear. Crunch your midsection up and across, trying to touch your right elbow to your left knee. Concentrate on contracting your midsection throughout the movement. Slowly return to the starting position and repeat.

Dumbbell Oblique Side Bends

Procedure: This exercise works the oblique muscles of your midsection. Begin by standing up straight with your feet shoulder width apart. Hold a dumbbell in your left hand with your palms in. Keeping your back straight, bend to the left as far as you can, then return to the start position. After finishing your desired reps, change the weight to your other hand and repeat on the opposite side. Remember to bend only at your waist.

Shoulders or Boulders

GOING TO BE POSTED!!!

Amount of weights for different exercises
Number of Sets
Repititions
Videos n Pics

BEGINNERS' SCHEDULE

BEGINNERS' SCHEDULE:

MONDAY AND THURSDAY:

Abdominals: Crunches,Sits up, Leg raises
Chest: Bench press, Incline press, Pec Dec Flyes, Parallel Bar Dips, Dumbell flyes
Shoulders: Dumbell side laterals, Dumbell bent laterals, Dumbell presses, Military presses/Machine presses
Triceps: Narrow Grip Bench Press, Lying Triceps Extensions, Pully Push Down, Pully Triceps Extensions, Dips between benches
Calves: Standing calf Raises

TUESDAY AND FRIDAY

Abdminals: Same
Thighs: Squats, Leg presses, Leg Extensios, Leg Curls, Lunges
Back: Deadlifts, Barbell Bent Rows/One Arm Dumbell Bent Rows, Seated Pully Rows, Lat Machine Pull Downs, Barbell Shrugs, Chins
Biceps: Barbell Curls, Reverse Curls, Preacher Curls, Dumbell Concentration Curls, Dumbell Alternate Curls
Forearms: Barbell Wrist Curls, Reverse Wrist Curls

GREATS...RONNIE AND ARNIE

DENNIS JAMES...see rare middle splitting of his abs...

KAI GREENE...

FINALISTS OF MR. OLYMPIA 2007...FINALLY WON BY JAY CUTTLER...

ALL TIME FAVOURITE...RONNIE AND JAY...

2009 Mr. Olympia Qualified	COUNTRY
Alves, Troy	USA
Anthony, Melvin	USA
Centopani, Evan	USA
Charles, Darrem	Trinidad
Cutler, Jay	USA
Elmoussawi, Moe	New Zealand
Freeman, Toney	USA
Greene, Kai	USA
Haidar, Ahmad	Lebanon
Heath, Phil	USA
Jackson, Dexter	USA
James, Dennis	Germany
Kefalianos, Michael	Australia
Kjellstrom, Martin	Sweden
Martinez, Victor	Dominican Republic
Rockel, Ronny	Germany
Ruhl, Markus	Germany
Samuel, Silvio	Spain
Warren, Branch	USA
Wolf, Dennis	Germany
Yamagishi, Hidetada	Japan

Winners of mr. Olympia till 2008

Year	Winner	Venue
1965	Larry Scott	New York City, New York, United States
1966	Larry Scott	New York City
1967	Sergio Oliva	New York City
1968	Sergio Oliva	New York City
1969	Sergio Oliva	New York City
1970	Arnold Schwarzenegger	New York City
1971	Arnold Schwarzenegger	Paris, France
1972	Arnold Schwarzenegger	Essen, North Rhine-Westphalia, Germany
1973	Arnold Schwarzenegger	New York City, New York, United States
1974	Arnold Schwarzenegger	New York City
1975	Arnold Schwarzenegger	Pretoria, Gauteng, South Africa
1976	Franco Columbu	Columbus, Ohio, United States
1977	Frank Zane	Columbus
1978	Frank Zane	Columbus
1979	Frank Zane	Columbus
1980	Arnold Schwarzenegger	Sydney, New South Wales, Australia
1981	Franco Columbu	Columbus, Ohio, United States
1982	Chris Dickerson	London, England, United Kingdom
1983	Samir Bannout	Munich, Bavaria, Germany
1984	Lee Haney	New York City, New York, United States
1985	Lee Haney	Brussels, Belgium
1986	Lee Haney	Columbus, Ohio, United States
1987	Lee Haney	Gothenburg, Sweden
1988	Lee Haney	Los Angeles, California, United States
1989	Lee Haney	Rimini, Emilia-Romagna, Italy
1990	Lee Haney	Chicago, Illinois, United States
1991	Lee Haney	Orlando, Florida, United States
1992	Dorian Yates	Helsinki, Finland
1993	Dorian Yates	Atlanta, Georgia, United States
1994	Dorian Yates	Atlanta
1995	Dorian Yates	Atlanta
1996	Dorian Yates	Chicago, Illinois, United States
1997	Dorian Yates	Long Beach, California, United States
1998	Ronnie Coleman	New York City, New York, United States
1999	Ronnie Coleman	Las Vegas, Nevada, United States
2000	Ronnie Coleman	Las Vegas
2001	Ronnie Coleman	Las Vegas
2002	Ronnie Coleman	Las Vegas
2003	Ronnie Coleman	Las Vegas
2004	Ronnie Coleman	Las Vegas
2005	Ronnie Coleman	Las Vegas
2006	Jay Cutler	Las Vegas
2007	Jay Cutler	Las Vegas
2008	Dexter Jackson	Las Vegas

Number of wins

Wins	Names	Years
8	Lee Haney	1984-1991
	Ronnie Coleman	1998–2005
7	Arnold Schwarzenegger	1970–1975, 1980
6	Dorian Yates	1992–1997
3	Sergio Oliva	1967–1969
	Frank Zane	1977–1979
2	Larry Scott	1965–1966
	Franco Columbu	1976, 1981
	Jay Cutler	2006–2007
1	Samir Bannout	1983
	Chris Dickerson	1982
	Dexter Jackson	2008