Dumbbell Kickback, Cable Kickback, Cable Pushdown (Two Grips)

dumbbell cable kickback tricep exercises

Dumbbell Kickback The dumbbell kickback hits the Lateral Head of the triceps. Full extension is important, so don’t go too heavy. To increase the contraction, hold at full extension for 1 second. Keep the elbow high for all reps. If you have access to a cable machine, that is a better alternative. Cable Kickback This hits the Lateral Head of …

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Close Grip Bench Press, Skull Crushers, Bench Dips, Bar Dips

skull crushers complete guide exercises triceps

Close Grip Bench Press Have the elbows OUT to hit the Lateral Head. Keep the elbows IN to hit the Medial/Long Heads. Straighten the arms each rep to hit the tricep fully. Lower it slowly under control. Try a pause at the bottom of the movement. Skull Crushers This works All Three Tricep Heads. Lower it behind the head for …

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The Complete Guide To Training Your Triceps – Short Version

Start with Page 1 if you need Basic Anatomy, Tricep Exercises, Articles and Videos. Key Rules For Tricep Training Stick to 9 to 12 sets for Triceps Use a warm-up set of 10-12 reps at a lighter weight to get the blood flowing (this doesn’t count towards your 9-12 sets) To give variety to the muscle, use 3-4 exercises in …

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Barbell Curl, Standing DB Curl, DB Hammer Curl, Reverse Curl

bicep exercises

Barbell Curl Use a wider grip to hit the Short Head of the bicep and a narrow grip to hit the Long Head. Don’t use a weight so heavy you have to rock your body backwards to lift it up. Make sure you fully extend the arms at the bottom of the movement. Don’t rush! Try two seconds to come …

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Weightlifting Basics For New Lifters

Hey Guys, this page gives a quick explanation of some of the terminology you might come across in a training article and may not understand. Terminology For those new to lifting, a few terms coming up might be confusing. Below you’ll find images of an EZ-Curl Bar, Barbell, and Dumbbell. Sets and Reps A “rep” is a repetition, which is …

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The Complete Guide To Training Your Biceps – Short Version

Start with Page 1 if you need Basic Anatomy, Bicep Exercises, Articles and Videos. Key Rules For Bicep Training If you are a beginner, try training your biceps three times a week for six weeks. For the intermediate lifter, training them directly every 5-7 days is sufficient, as they train indirectly when you do other workouts Work with 8-12 sets …

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The Complete Guide To Training Your Back

back exercises

This article covers Basic Anatomy, The Back Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Back Training and Sample Workouts. There are several key back muscles to train in the gym, so we’ll start at the top. Anatomy The Trapezius “Traps” muscles are the large triangular muscles in the upper back, between the …

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The Complete Guide To Training Your Chest – Long Version

complete guide training chest exercises

This article covers Basic Anatomy, The Chest Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Chest Training and Sample Workouts. Anatomy The Pectoralis Major is made up of two heads: the Clavicular (upper, near the clavicle) and the Sternocostal (lower, near the sternum). Beneath those muscles lies the Pectoralis Minor. The Clavicular head …

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60 Day Training Plan For Bigger Arms – 60 Day Food Journal

calorie needs gain lean muscle mass

This is a two month journal I did to document my size gains from arm training. Things You Will Notice My diet contains a lot of the same foods each week. Once you find healthy foods it makes sense you include them often. There are ‘bad’ foods. I eat pizza. I eat curry. I eat ice lollies. I do these …

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Five Healthy Breakfast Choices

Greek yoghurt and strawberries

If you want to know whether you need to eat breakfast at all, read part one here. Here’s a quick summary of the points. If you don’t feel like eating breakfast then you are unlikely to gain weight by skipping it, but if you are hungry then you should eat breakfast. If your diet is high in carbohydrate it may …

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The Complete Guide To Training Your Triceps

skull crushers complete guide exercises triceps

This article covers Basic Anatomy, The Tricep Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Tricep Training and Sample Workouts. Anatomy The “triceps brachii” is the muscle on the back of the upper arm, connected to the humerus and scapula bones, and to the ulna. They are the largest muscle group in the …

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The Complete Guide to Training Your Biceps

bicep exercises

This article covers Basic Anatomy, The Bicep Exercises, some Good Articles and worthwhile Videos. Scroll to the end for Key Rules of Bicep Training and Sample Workouts. Anatomy “The “biceps brachii” is the muscle crossing the shoulder and elbow joint. It has two “heads” (“bi-ceps” means “two-heads”), the long head and the short head. The short- head (inner) of the …

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Recent Posts

Chipotle – Nutrition Information and Calories

chipotle logo

Chipotle – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, …

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Pizza Hut – Nutrition Information and Calories

pizza hut logo

Pizza Hut – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Sonic Drive-In – Nutrition Information and Calories

sonic drive-in logo

Sonic Drive-In – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Little Caesars – Nutrition Information and Calories

Little Caesars logo

Little Caesars – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Papa John’s (UK) – Nutrition Information and Calories

papa john's pizza logo

Papa John’s – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Domino’s Pizza – Nutrition Information and Calories

domino's logo

Domino’s Pizza – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Dairy Queen – Nutrition Information and Calories

Dairy Queen – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Panera Bread – Nutrition Information and Calories

Panera bread Logo

Panera Bread – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Carl’s Jr. – Nutrition Information and Calories

Carl's Jr. logo

Carl’s Jr. – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Wendy’s – Nutrition Information and Calories

wendy's logo

Wendy’s – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, …

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Jack In The Box – Nutrition Information and Calories

jack in the box logo

Jack In The Box – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green …

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Arby’s – Nutrition Information and Calories

Arby’s – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, …

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Dunkin’ Donuts – Nutrition Information and Calories

Dunkin’ Donuts – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% …

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Sleep Smarter – Book Review

Over the last few decades technology has shaped the way we sleep – and not in a good way. From an abundance of artificial light to constant stimulation from social media and blue light emitted from screens, it’s harder than ever to get a good night’s sleep. Even when we do manage that elusive 8 hours, how much of that …

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Greggs – Nutrition Information and Calories

Greggs – Nutrition Information and Calories Below you will find  a set of tables that include every menu item available at this restaurant. I find that certain restaurants freely publish PDF’s but then make them hard to read to avoid showing you what’s in their food. I’ve taken the liberty of creating a Traffic Light System (Green = 0-30% RDA, …

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