Congratulations for discovering my article on "Hardcore Bodybuilding".
This is my 4th presentation of a hardcore bodybuilding workout example.
You are to keep track of your workouts in a notebook or workout journal of some sort.
That is the only way you will ever efficiently make positive progress in weightlifting.
If you did barbell curls as your bicep exercise two weeks ago, and it is now time to do them again, you have to have a record of what you did last time so that you will know what you need to beat this time.
You can beat your previously recorded set by adding weight, reps, or both.
If you do not record your workouts on paper and take it with you to the gym while you are on this program...
then you might as well quit because you will be wasting your time.
Yes, I am hardcore serious about that.
Without further adieu, here is workout #4: E-Z Curl Bicep Curls I prefer regular shoulder width grip, use narrow if you like Reverse Grip Barbell Drag Curl look up drag curls on YouTube, but this version calls for a reverse grip, that is, palms facing down, I don't think that exact style is demonstrated anywhere...
I prefer a straight bar, but an e-z curl bar can be used too Smith Machine Squats feet a little bit forward and more parallel to emphasize quads Lying Leg Curls prefer standard type machine, both legs at same time Abdominals (abs) some type of leg raise, 'sit up bench', basic crunches On one of the other 3 bicep workouts, I am advising standard straight bar bicep curls.
If you would prefer to do preacher curls with the e-z curl bar in this workout, that is fine by me.
I personally have never been a big fan of e-z curls on a preacher bench as I think chance of injury is high.
Please use slow controlled form, there is no room for 'sloppy' reps on preacher curls, or you will have a torn bicep faster than you can say 'snap, crackle, pop'.
Use good form on the drag curls.
Bicep and forearm exercises should utilize a static rep, and a negative rep, like most other exercises.
Squats are excluded from the negatives and statics, however you can use them to a certain degree on the leg curls.
I am not super detailed about ab work.
Keep it simple and short.
One or two sets of one or two exercises, done 2 or 3 times per week is fine.
If you want to have 13" arms and pose for the next cover of 'guys fitness', then lay on the floor for an hour and do 1,000 crunches.
Read below and go to the suggested website with my code.
You need to support your training with proper supplements and this is THE place to get them.
Keep hittin' it hard, and watch for more Hardcore Bodybuilding workouts to come soon!