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One-Sided Gains


Here are four exercises which will help you to reap the benefits of unilateral training.

Chest: One-Arm Dumbbell Press
You have to balance yourself, so the press becomes more challenging. It requires a lot of concentration and may be slower, depending on the weight you are using.

Back: Single-Arm Lat Pulldown
Grasp the handle with an underhand grip and bring it straight down in front of your face. The movement is effective because you get a great stretch on the lats at the top. It is better than a two-handed pulldown.

Shoulders: Single-Arm Machine Press
You are going over your head in what is usually an unstable movement, so you will lift significantly more weight with the added control the machine offers. Doing this exercise with one hand will give you a really good burn.

Legs: Smith-Machine Bulgarian Squat
With one foot on a flat bench behind you, squat on one leg. This technique gives a deep stretch to the glutes of the working leg and grows your legs in a way dual-leg training can’t.


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Back Routine For Thickness


Deadlifts – 4 sets, 6-12 reps
Barbell Rows – 3 sets, 10-12 reps
T-bar Rows – 3 sets, 10-12 reps
One-arm Dumbbell Rows – 3 sets, 10-12 reps


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Letting Your Knees Travel Too Far Forward During Lung-Type Movements


Lunges

Keep your knees behind the plane going straight up from your toes for knee safety.

Behind the Blunder
If you have healthy knees, this blunder might not apply now, but if you ignore this today, one day it might hit a nerve. Lunges, which used to be thought of as a female-driven exercise, are so popular and beneficial that they have been embraced by most males, and for good reason. Despite popular belief, the lunge is not just for the glutes, but it also blasts the quads and hamstrings, making it a great move for the entire lower leg. Whether you use just your bodyweight, dumbbells or a barbell across your back, the message is clear: Keep your front knee back and do not let it travel beyond the vertical plane of your toes. The sheering forces caused by the lunging motion can be fatal to the knees in the long run.

The Fix
If you find you let your knee travel too forward, try the split lunge for a few sets. Unlike the standard lunge in which you step forward and then press yourself back up to the starting position, with a split lunge, once you get into a lunge position you stay there. Practise the up-and-down motion of the lunge concentrating on keeping your front leg bent at 90° in the bottom position. This will help you remember that the entire leg is working in concert to perform the lunge. Although some trainers would disagree, the back leg is also hard at work because you have to press through the back leg to raise your body. After some split lunge practise, try the standard lunge, remembering to use both legs to control the entire sequence.

Start:
Stand erect with a dumbbell in each hand, arms out to your sides. Keep your head straight, chest up and abs tight.

Action:
Take a long step forward with one foot. Bend both knees to lower yourself, making sure your front knee does not pass your toes. Stop just short of your rear knee touching the floor and reverse direction, driving though the heel of your forward foot and the balls of the trailing foot to return to the start.

Leg Remedy: Dumbbell Lunges Corrected
Think “straight up and down” as opposed to “forward£. Once you have re-trained yourself to keep your forward knee back and you have realised that both legs help in raising the body, the last element is to imagine a string at the top of your head pulling you straight up to the ceiling on each rep. The up-and-down motion will provide an additional level of safety for the front knee while also helping you target the quads, hams and glutes. Finally, to help solve the problem, take a good, long stride. Many people suffer from knee problems during this move because they are not steeping our far enough.

https://veefitness.wordpress.com/2013/09/30/leg-blunders/
https://veefitness.wordpress.com/2013/10/02/lifitng-your-hips-off-the-pad-during-leg-presses/
https://veefitness.wordpress.com/2013/10/03/pointing-your-toes-excessively-inward-during-the-hack-squat-or-other-closed-chain-movement/


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Chest Routine


Chest Muscles

Incline Dumbbell Press – 5 sets, 12 reps
Flat-Bench Dumbbell Flye – 4 sets, 10-12 reps
Flat-Bench Dumbbell Press – 4 sets, 10-15 reps
Chest Press Machine – 3 sets, 10-12 reps
Cable Crossover – 3-4 sets, 15 reps


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Flat-Bench Dumbbell Press


Dumbell Press

This is a compound exercise which works the chest.

1) With a dumbbell in each hand, lie on a flat-bench.
2) Start with your arms extended so the dumbbells are together up above your chest, with your palms facing forward.
3) Inhale as you lower the dumbbells by bending the elbows out to the sides (elbows should be at 90 degrees as they become level with the shoulders) until you feel a slight stretch in the chest or shoulders.
4) Exhales as you return the dumbbells back up to the starting position.
5) Repeat for repetitions.

Caution: When you are done, do no drop the dumbbells next to you as this is dangerous to your rotator cuff in your shoulders and others working around you. Just lift your legs from the floor bending at the knees, twist your wrists so that the palms of your hands are facing each other and place the dumbbells on top of your thighs. When both dumbbells are touching your thighs simultaneously push your upper torso up (while pressing the dumbbells on your thighs) and also perform a slight kick forward with your legs (keeping the dumbbells on top of the thighs). By doing this combined movement, momentum will help you get back to a sitting position with both dumbbells still on top of your thighs. At this moment you can place the dumbbells on the floor.