by 13 people |
Hello everyone!! My name is Justin Ulmer. I am a teenager in High School and highly interested in Teen Fitness and Body Building. I have been involved in weight training since the beginning of the 7th grade. I REALLY like doing it! I have a workout partner about my same age who just started coming to the gym with me for the same reason that I did. We want to look good for summer!!!
It will help you greatly if you have a goal that you are working for. An example could be that you want to look hot for summer or you are always so lazy and want to become more fit. Whatever the case is, you can reshape your body in forty five minutes to a hour for five days a week.
When I had started working out, I thought the way to get "buff" was to keep your calorie intake low. I wasn't feeding my body the nutrients that it needed so I was not seeing any results(except for a big weight loss). I was thirteen years old and I had LOST(I was trying to gain) about twenty-five pounds. It did not look good at all!!
For your body to grow, you need to be taking in a pretty good amount of calories a day. The calories that you take in should be healthy calories that will go toward more muscle growth or weight loss and not more waistline.
It will help you greatly if you have a goal that you are working for. An example could be that you want to look hot for summer or you are always so lazy and want to become more fit. Whatever the case is, you can reshape your body in forty five minutes to a hour for five days a week.
When I had started working out, I thought the way to get "buff" was to keep your calorie intake low. I wasn't feeding my body the nutrients that it needed so I was not seeing any results(except for a big weight loss). I was thirteen years old and I had LOST(I was trying to gain) about twenty-five pounds. It did not look good at all!!
For your body to grow, you need to be taking in a pretty good amount of calories a day. The calories that you take in should be healthy calories that will go toward more muscle growth or weight loss and not more waistline.
What you'll find here for Your Weight Training and Fitness Goals
- Chest Exercises
- Back Exercises for Your Workout
- Back Workout
- Biceps - Get Strong, Buff Arms
- Bicep Workout Video
- Triceps - for more Buff, Strong Arms
- Tricep Workout Video
- Shoulder Workout - Don't Skip This Body Part
- Shoulder Workout Video
- Leg Workout - Make Those Legs STRONG
- Leg Workout Overview Video
- Abdominal Workout - for Those Six Pack Abs
- Abdominal Workout video
- What are Your Favorite Workout/Fitness/Diet Books
- Products for Strength, Endurance and Fitness
- Fitness Tools To Use At Home
- Comments for this lens? Write them here!
Chest Exercises
For the exercises, I like to do alternating muscle groups. For example, biceps and triceps or chest and back.
Chest exercises
Chest is the body part that takes the longest to build in my opinion. You just have to stick with it and you will see results.
Chest exercises
Chest is the body part that takes the longest to build in my opinion. You just have to stick with it and you will see results.
Chest Exercise - Proper Flat Bench Press
Flat Bench Press - Flat Bench Press
1. Lie flat on a bench, feet firmly on the floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
2. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up.
3. With a slightly wider than shoulder width grip and your palms facing forward, lift the dumbbells off the floor and hold them above you with your arms straight up and extended.
4. Lower the dumbbells down to your chest until it either touches your chest or comes within an inch or so away. Do NOT bounce the dumbbells off your chest.
5. Press the dumbbells straight up until arms are extended.
1. Lie flat on a bench, feet firmly on the floor. Make sure that your butt, back, shoulders, and head are firmly positioned on the bench.
2. Roll your shoulders back and down so the shoulder blades are firmly pressed against the bench and the chest is sticking up.
3. With a slightly wider than shoulder width grip and your palms facing forward, lift the dumbbells off the floor and hold them above you with your arms straight up and extended.
4. Lower the dumbbells down to your chest until it either touches your chest or comes within an inch or so away. Do NOT bounce the dumbbells off your chest.
5. Press the dumbbells straight up until arms are extended.
Chest Exercise - Decline Bench Press
Decline Bench Press
Just like the incline, the decline bench press is exactly like the flat bench press, except it is performed on a decline bench.
Just like the incline, the decline bench press is exactly like the flat bench press, except it is performed on a decline bench.
Chest Exercise - Incline Bench Press
Incline Bench Press
The incline bench press is performed exactly like the flat bench press, except on an incline bench.
The incline bench press is performed exactly like the flat bench press, except on an incline bench.
Back Exercises for Your Workout
Back Exercises - Beginner Back Work Out and More
Back is a body part where you have to focus on doing the exercises correctly and not using too much weight.
This video will give you some great ideas!
Back is a body part where you have to focus on doing the exercises correctly and not using too much weight.
This video will give you some great ideas!
Back Exercises - Seated Cable Rows
Seated Cable Rows
1. Sit down at a seated cable row machine with both feet flat on the foot board and your knees slightly bent.
2. Grab the handle with both hands and pull it into your stomach while keeping your back straight and your chest out.
3. Return to the starting position (arms extended).
1. Sit down at a seated cable row machine with both feet flat on the foot board and your knees slightly bent.
2. Grab the handle with both hands and pull it into your stomach while keeping your back straight and your chest out.
3. Return to the starting position (arms extended).
Back Exercises - Pull Ups
Pull Ups
1. Grab the pull up bar with an overhand grip that is slightly wider than shoulder width.
2. Allow your body to hang freely from the pull up bar with your arms fully extended.
3. Using your lats, pull yourself straight up as far as you can so that your chin reaches the height of the bar or above it.
4. Lower yourself back to the starting position (arms fully extended).
1. Grab the pull up bar with an overhand grip that is slightly wider than shoulder width.
2. Allow your body to hang freely from the pull up bar with your arms fully extended.
3. Using your lats, pull yourself straight up as far as you can so that your chin reaches the height of the bar or above it.
4. Lower yourself back to the starting position (arms fully extended).
Back Exercises - Lat Pulldowns
Lat Pulldown
1. Grab the lat pulldown bar with hands slightly wider than shoulder width with an overhand grip.
2. Sit down with arms fully extended overhead.
3. Pull the bar straight down either in front of or behind your head. (If in front, pull the bar to the top of your chest. If behind, pull the bar to the back of your neck.)
4. Return to starting position.
1. Grab the lat pulldown bar with hands slightly wider than shoulder width with an overhand grip.
2. Sit down with arms fully extended overhead.
3. Pull the bar straight down either in front of or behind your head. (If in front, pull the bar to the top of your chest. If behind, pull the bar to the back of your neck.)
4. Return to starting position.
Biceps - Get Strong, Buff Arms
Bicep Exercises
This is the body part that is the most easy to cheat on with a lot of weight so go for light weight for more repetitions.
Watch this short video!
This is the body part that is the most easy to cheat on with a lot of weight so go for light weight for more repetitions.
Watch this short video!
Bicep Workout Video
Biceps Workouts - Weight Training Exercises For Big Arms
This video is from ShapeFit.com's weight training workouts video series. The video provides different exercises to target specific muscle groups so you can gain lean muscle mass and increase strength levels.
Runtime: 166
362698 views
174 Comments:
curated content from YouTube
Bicep Workout - Standing Dumbbell Curls
Standing dumbbell Curls
1. Stand holding a dumbbells in both hands shoulder width apart and knees slightly bent.
2. With the dumbbells at arm's length almost touching your upper thighs, curl them up in a semi-circular motion until forearms touch biceps.
3. Keep your elbows close to your sides at all times.
4. Lower to starting position using the same path.
1. Stand holding a dumbbells in both hands shoulder width apart and knees slightly bent.
2. With the dumbbells at arm's length almost touching your upper thighs, curl them up in a semi-circular motion until forearms touch biceps.
3. Keep your elbows close to your sides at all times.
4. Lower to starting position using the same path.
Bicep Workout - Dumbbell Preacher Curls
Dumbbell Preacher Curl
1. Find a comfortable position seated/standing behind a preacher bench holding a dumbbell.
2. Use an underhand grip, one arm at a time.
3. Lean into the preacher stand firmly pressing your chest against the pad with one armpit resting on the top of the pad.
4. Curl the dumbbell slowly upward in an arc until your forearm touches your bicep.
5. Make sure to keep the back of your arm on the pad.
6. Finish the set and then repeat using the other arm.
1. Find a comfortable position seated/standing behind a preacher bench holding a dumbbell.
2. Use an underhand grip, one arm at a time.
3. Lean into the preacher stand firmly pressing your chest against the pad with one armpit resting on the top of the pad.
4. Curl the dumbbell slowly upward in an arc until your forearm touches your bicep.
5. Make sure to keep the back of your arm on the pad.
6. Finish the set and then repeat using the other arm.
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1. Stand with your knees slightly bent holding a dumbbell in each hand.
2. With the dumbbells at arms length to the outer side of each thigh, curl one dumbbell up in a semi-circular motion until the forearm touches the bicep.
3. As you begin to lower the dumbbell to the starting position, alternately curl the other dumbbell up in a semi-circular motion until the forearm touches the bicep.
4. Keep your elbows close to your sides at all times.
1. Stand with your knees slightly bent holding a dumbbell in each hand.
2. With the dumbbells at arms length to the outer side of each thigh, curl one dumbbell up in a semi-circular motion until the forearm touches the bicep.
3. As you begin to lower the dumbbell to the starting position, alternately curl the other dumbbell up in a semi-circular motion until the forearm touches the bicep.
4. Keep your elbows close to your sides at all times.
Triceps - for more Buff, Strong Arms
Tricep Exercises
For this body part and any body, if you are at the gym, I recommend that you use free weights instead of the machines because the machines balance the weight for you which is also considered cheating.
Free weights isolate your muscles and make them do all of the work.
Watch this short video for a Tricep Workout Overview -
For this body part and any body, if you are at the gym, I recommend that you use free weights instead of the machines because the machines balance the weight for you which is also considered cheating.
Free weights isolate your muscles and make them do all of the work.
Watch this short video for a Tricep Workout Overview -
Tricep Workout Video
Tricep Workout - Tricep Dips
Dips
1. Stand inside a parallel (or v-bar) dip station and hold on to the bars with a shoulder width grip.
2. While keeping your elbows close to your sides at all times, press yourself straight up so that your arms are extended.
3. Lower yourself until your upper arms are parallel to the floor.
4. Return to the starting position by pressing yourself back up.
1. Stand inside a parallel (or v-bar) dip station and hold on to the bars with a shoulder width grip.
2. While keeping your elbows close to your sides at all times, press yourself straight up so that your arms are extended.
3. Lower yourself until your upper arms are parallel to the floor.
4. Return to the starting position by pressing yourself back up.
Tricep Workout - Lying Tricep Extension
Skull Crushers (aka Lying Tricep Extension)
1. Lie on your back on a bench with a barbell or EZ-Curl bar.
2. Using a narrow overhand grip, press the bar to arms length (arms fully extended) above your chest.
3. Lower the bar towards your forehead by bending your arms at the elbows. Your upper arms should remain still and vertical the whole time.
4. Return to the starting position by extending your arms.
1. Lie on your back on a bench with a barbell or EZ-Curl bar.
2. Using a narrow overhand grip, press the bar to arms length (arms fully extended) above your chest.
3. Lower the bar towards your forehead by bending your arms at the elbows. Your upper arms should remain still and vertical the whole time.
4. Return to the starting position by extending your arms.
Tricep Workout - Close Grip Bench Press
Close Grip Bench Press
1. Lie on a flat bench (the same used for the regular bench press) with your feet firmly on the floor.
2. Grab the bar with a slightly narrower than shoulder width grip (palms facing forward) and lift it off of the holders.
3. Lower the bar down towards your chest while keeping your elbows close to your body.
4. Press the bar back up to the starting position.
1. Lie on a flat bench (the same used for the regular bench press) with your feet firmly on the floor.
2. Grab the bar with a slightly narrower than shoulder width grip (palms facing forward) and lift it off of the holders.
3. Lower the bar down towards your chest while keeping your elbows close to your body.
4. Press the bar back up to the starting position.
Shoulder Workout - Don't Skip This Body Part
Shoulder Exercises
Again, if you are at the gym and do not have a partner, I would use a few machines so that you do not get hurt.
Watch this short video for an overview of the shoulder workout -
Again, if you are at the gym and do not have a partner, I would use a few machines so that you do not get hurt.
Watch this short video for an overview of the shoulder workout -
Shoulder Workout Video
Home shoulder workout: dumbbell press exercise
http://scoobysworkshop.com As with any dumbbell exercise, form is key if you want to maximize your muscle building efforts and minimize the chance of injury. Don't use too much weight, if you can't do the exercise slowly then you need to go lighter. Count aloud "one onethousand, two onethousand, three onethousand" on the way up and the way down, if you cant do this on this exercise then you are using too much weight. The reason this exercise method maximizes your muscle growth is because it confines the motion to the muscle you are trying to work out, if your body squirms, swings, and kicks, all you are doing is taking the focus away from the muscle you are trying to exercise. Anyone can be healthier, have more energy, sleep better, and feel better about themselves through bodybuilding. Bodybuilding doesn't have to be expensive or take a lot of time, gyms are great but home workouts can save you time and money. A cheap dumbbell set from a garage sale or walmart is all it takes to get started with your home workouts. For more information on home workouts, please see my free website (no advertising either): http://fitness.scoobysworkshop.com Limitation of Liability: Consult with your doctor before starting any exercise program! I am not a medical professional. It is your responsibility to critically evaluate this information and with the help of your physician decide if it is appropriate for you.
Runtime: 77
2233306 views
123 Comments:
curated content from YouTube
Shoulder Workout - Seated Barbell Military Press
Seated Barbell Military Press
1. Sit at a military press rack, smith machine, power rack or anywhere that will allow you to put a barbell on a rack behind and above you.
2. Grab the barbell with a slightly wider than shoulder width grip with your palms facing forward.
3. Lift the barbell off of the rack and press it straight up over your head.
4. Lower the barbell either in front of your head towards the top of your chest, or behind your head towards the back of your neck.
5. Using your shoulders, press the barbell straight back up overhead.
1. Sit at a military press rack, smith machine, power rack or anywhere that will allow you to put a barbell on a rack behind and above you.
2. Grab the barbell with a slightly wider than shoulder width grip with your palms facing forward.
3. Lift the barbell off of the rack and press it straight up over your head.
4. Lower the barbell either in front of your head towards the top of your chest, or behind your head towards the back of your neck.
5. Using your shoulders, press the barbell straight back up overhead.
Shoulder Workout - Lateral Raises
Lateral Raises
1. Stand with your feet shoulder width apart and your knees slightly bent.
2. With your palms facing each other, let your arms hang in front of your thighs with a dumbbell in each hand.
3. With your elbows slightly bent, lift your arms out to the sides of your body until your arms are at shoulder height. When you reach the top position the arms and body should resemble the letter T.
4. Lower your arms back to the starting position.
1. Stand with your feet shoulder width apart and your knees slightly bent.
2. With your palms facing each other, let your arms hang in front of your thighs with a dumbbell in each hand.
3. With your elbows slightly bent, lift your arms out to the sides of your body until your arms are at shoulder height. When you reach the top position the arms and body should resemble the letter T.
4. Lower your arms back to the starting position.
Leg Workout - Make Those Legs STRONG
Leg Exercises
legs are a muscle group that I particularly do not like to do at all because I think that they are boring.
You need to do them though because when you get your big upper body and you don't have leg muscle, you will look out of proportion.
Here's another Video that takes you through a Leg Workout -
legs are a muscle group that I particularly do not like to do at all because I think that they are boring.
You need to do them though because when you get your big upper body and you don't have leg muscle, you will look out of proportion.
Here's another Video that takes you through a Leg Workout -
Leg Workout - Squats
Squats
1. In a squat rack, take a barbell off of the rack by placing it squarely on your traps and shoulders (not the neck) and grip the bar comfortably with your hands a little wider than your shoulders.
2. Carefully take a step or 2 back from the rack and get in a comfortable upright stance with your feet shoulder width apart or slightly wider. Your toes should be pointed slightly outward. They should NEVER be pointed inward.
3. Focus your vision on something straight ahead and slightly above you. Do not tilt your head backwards, downwards or to the sides as this will disrupt your balance.
4. Keeping your heels planted firmly on the floor and your back straight at all times, move your butt back and downward as though you were sitting in a chair behind you.
5. When your thighs reach parallel to the floor, return to the starting position by extending your knees and hips and pushing through your heels.
1. In a squat rack, take a barbell off of the rack by placing it squarely on your traps and shoulders (not the neck) and grip the bar comfortably with your hands a little wider than your shoulders.
2. Carefully take a step or 2 back from the rack and get in a comfortable upright stance with your feet shoulder width apart or slightly wider. Your toes should be pointed slightly outward. They should NEVER be pointed inward.
3. Focus your vision on something straight ahead and slightly above you. Do not tilt your head backwards, downwards or to the sides as this will disrupt your balance.
4. Keeping your heels planted firmly on the floor and your back straight at all times, move your butt back and downward as though you were sitting in a chair behind you.
5. When your thighs reach parallel to the floor, return to the starting position by extending your knees and hips and pushing through your heels.
Abdominal Workout - for Those Six Pack Abs
ABS
Abs will make you look great in the summer time when you are in you're board shorts hanging at the beach.
Abdominal Video Workout -
Abs will make you look great in the summer time when you are in you're board shorts hanging at the beach.
Abdominal Video Workout -
Abdonimal Workout - Floor Crunches
Floor Crunches
1. Lie down on the floor with your hands laced behind your head.
2. Come up to the point where you don't feel your back on the ground anymore.
3. Breathe out when you come up and hold for a count of one Mississippi.
4. Exhale when you go back down.
1. Lie down on the floor with your hands laced behind your head.
2. Come up to the point where you don't feel your back on the ground anymore.
3. Breathe out when you come up and hold for a count of one Mississippi.
4. Exhale when you go back down.
Abdonimal Workout - Ball Crunches
Ball Crunches
1. Do exactly the same as you did on the floor crunches except lie on a balance ball.
1. Do exactly the same as you did on the floor crunches except lie on a balance ball.
What are Your Favorite Workout/Fitness/Diet Books
Body for Life: 12 Weeks to Mental and Physical Strength by Bill Phillips, Michael D'Orso
By Bill Phillips and Michael D'Orso. 12 Weeks to M more...0 points
Eating For Life by Bill Phillips
Did you truly enjoy the food you ate today? Do you more...0 points
New Rules of Lifting: Six Basic Moves for Maximum Muscle by Lou Schuler, Alwyn Cosgrove
A revolutionary method of weight lifting using tod more...0 points
Men's Health: The Book of Muscle--The World's Most Authoritative Guide to Building Your Body by Lou Schuler, Ian King
The World's Most AUTHORITATIVE Guide to Building Y more...0 points
Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program by Eric Cressey, Matt Fitzgerald
Most of the 23 million American men who lift weigh more...0 points
Weight Training For Dummies (For Dummies (Health & Fitness)) by Liz Neporent, Suzanne Schlosberg, Shirley Archer
A properly executed strength or weight lifting reg more...0 points
The Bowflex Body Plan by Ellington Darden
THE BOWFLEX BODY PLAN Discover the super secrets f more...0 points
The South Beach Diet Supercharged: Faster Weight Loss and Better Health for Life by Arthur Agatston, Joseph Signorile
Five years ago, with the publication of The South more...0 points
Eat This Not That! for Kids!: Be the Leanest, Fittest Family on the Block! by David Zinczenko, Matt Goulding
Product Description It's no secret that children a more...0 points
The South Beach Diet Quick and Easy Cookbook: 200 Delicious Recipes Ready in 30 Minutes or Less (The South Beach Diet) by Arthur Agatston
The bestselling phenomenon continues with the newe more...0 points
The Abs Diet for Women: The Six-Week Plan to Flatten Your Belly and Firm Up Your Body for Life by David Zinczenko, Ted Spiker
In survey after survey, men and women say that a f more...0 points
Products for Strength, Endurance and Fitness
Adn, these are all natural and healthy
Eating right is probably 75% of your fitness goal. If you aren't going to eat right, why waste your time working out? Over time (just look at your parents), your good work out habits can't keep up with bad eating habits.
Here are some products I recommend and then below you'll find some great books on proper diet and nutrition.
Power Punch - this is a natural, healthy alternative to Gatorade or any other electrolyte drink filled with suger.
Carbs Away Shake is a delicious way to lose way, gain muscle and enjoy the process.
Goji Berries contain essential nutrients, awesome for endurance, fitness and overall health.
Here are some products I recommend and then below you'll find some great books on proper diet and nutrition.
Power Punch - this is a natural, healthy alternative to Gatorade or any other electrolyte drink filled with suger. Carbs Away Shake is a delicious way to lose way, gain muscle and enjoy the process. Goji Berries contain essential nutrients, awesome for endurance, fitness and overall health.Fitness Tools To Use At Home
You don't have to belong to a gym to stay fit and in shape. A small investment in a few key tools can have you buff in no time! Here are my top recommendations....
Perfect Pushup - Original
Amazon Price: $23.98 (as of 12/30/2009) 
SPRI ES501R Xertube Resistance Band with Door Attachment and Exercise Charts (Red, Medium)
Amazon Price: $10.41 (as of 12/30/2009)
Valeo Deluxe Speed Jump Rope
Amazon Price: $6.34 (as of 12/30/2009)
Valeo Body Ball (75 cm)
Amazon Price: $14.97 (as of 12/30/2009)
Valeo AW10 10-Pound Adjustable Ankle / Wrist Weights
Amazon Price: $14.58 (as of 12/30/2009)
Comments for this lens? Write them here!
submit
-
Reply
- cannedguds cannedguds Oct 17, 2008 @ 1:38 am
- These are some great ways on how to keep physically fit or lose weight like I want to do and I'm grateful you have shared this!!! If only I have the time and money to go to places like these to work out! In the meantime, I'm getting help from Turbulence Training book to realize my goals. However, if I can find the time and save some money, it would be great to go to workout centers and do my exercising there! Thanks again for your 5-star lens!!!!
-
Reply
- TerriLorah TerriLorah Sep 8, 2008 @ 9:59 pm
- Justin, great lens loaded with information. What type of weight lifting exercise would you recomend for a woman to do to get rid of the flab under the upper arms? Thanks for any info on that.
-
Reply
- DarleneAMitchell DarleneAMitchell Aug 18, 2008 @ 9:48 pm
- Great first lens Justin.
Informative, interesting, enough detail and instruction to keep anyone interested.
Great job!
-
Reply
- megmunson megmunson Aug 18, 2008 @ 9:28 pm
- Wow, great job, Justin. You did an awesome job for your first lens. Like mother like son!!!
-
Reply
- Meg Munson Meg Munson Aug 18, 2008 @ 9:23 pm
- WOW!!! Great first lens...like mother like son!
-
Reply
- Deb_Wood Deb_Wood Aug 18, 2008 @ 5:21 am
- Great Lens Justin. Good job!
-
Reply
- InspiredWritingResearch InspiredWritingResearch Aug 17, 2008 @ 2:14 pm
- Awesome - faved - my own son will love this! Your comments appreciated on my lens too? (You might be in London for the Olympics 2012 lol)
-
Reply
- diggyisking diggyisking Aug 17, 2008 @ 1:52 pm
- wow...pretty insane page!
Perfectly detailed on everything!
Maybe you should add some clips of you training for a personal effect:)
Great lens man!
-
Reply
- Demetra Demetra Aug 17, 2008 @ 1:08 pm
- I think that this page has a lot of very importnat information on it/
-
Reply
- Margo_Arrowsmith Margo_Arrowsmith Aug 17, 2008 @ 12:36 pm
- Wow, great first lens. This is a teenager? Nice job
by jackieulmer
Hi, I'm Jackie Ulmer, mom, wife and home business owner. The Internet has been my tool for success, working from home. I'm also a professional Network...
(more)Explore related pages
The Perfect Pushup Ultimate Push Up Handles- The Perfect Pushup Pushup Handles put a new spin on a traditional workout used b...
Abdominal Rocket Ab Trainer- If you enjoy watching late night infomercials, then I'm certain you've s...
How to Quickly Shed Pounds- For those of you who are like me, you know that losing weight is not that hard b...
The Truth About Six Pack Abs Review- Every time you open a magazine or turn on the TV you're likely bombarded with th...
Want To Know How To Lose Belly Fat? Here Are Some Secrets On How To Lose Belly Fat- By Mike Geary, author of the internationally best-selling ebook, The Truth about...
2 Main Things To Look For When Choosing A Cardio Machine- This article discusses what you should be looking for when using or purchasing a...
