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