The fastest way to build up muscle and get big is to go heavy. The exercises I am sharing with you below basically help you handle more weight.
1) Perform 3 sets of the "Lunge, Curl and Press" , resting 30 seconds between sets.
2) Then do the "Swiss-ball press and Swiss-ball Y" as a super-sets.
3) And do the "Chin-up and Leg-curl" as another superset.
4) Rest 30 seconds after supersets , do 3 sets of each pair.
Lunge, Curl and Press
- Standing holding dumbbells at arm's length, palms facing your thighs.
- Step back with one leg and bend your knees until your front thigh is parallel to the floor.
- Now do a curl and an overhead press, keeping your palms facing in.
- Lower the weights and step back up to the starting position.
- Repeat, this time stepping back with your other leg.
- Do 6 reps with each leg.
Swiss-Ball Single Arm Dumbbell Press
- Grab a dumbbell with your right hand and lie on a swiss ball so your head, shoulders and upper back are in contact with the ball.
- Hold the weight at your shoulder, palm facing in.
- Squeeze your glutes and raise your hips so your body is straight from the knees to ears. (This is the starting position)
- Press the weight up, then lower it.
- Do 8 reps, then switch to your left hand and repeat.
Negative Chin-Up
- Grab a chin-up bar with an underhand grip ( palms towards you), your hands about shoulder-width apart.
- Pull yourself yo until the bar is below your chin, then slowly lower yourself for a count of four, until your arms are straight.
- Aim for 4-6 reps.
Swiss-Ball Y
- Holding a light dumbbell in each hand, lie face-down on a swiss ball with your belly and pelvis on the ball, your toes on the floor and your heels against a wall.
- With your legs straight and your core tight, raise your arms forward and out 45 degrees until they're in line with your torso.
- Lower the weights slowly and repeat for a total of 10-12 reps.
Swiss-Ball Leg Curl
- Lie on the floor with your calves on a swiss ball and your arms at your sides.
- Squeeze your glutes to raise your hips off the floor so your body is in a straight line from your shoulders to your ankles.
- Pause for a second, then bend your legs to roll the ball toward your butt.
- Straighten your legs to roll the ball back out away from you, then lower your body to the floor.
- Do 10-12 reps for best results.
Not only does this routine provides you with a good workout to build up muscle, best thing is that you only need 15 minutes to complete all the exercises - in order to maintain it's efficiency!
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