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Fitness Tips For 10/20/2010
One Exercise Per Body Part Routine
Really? Only one exercise per body part?
This is an almost forgotten old school bodybuilding techinque, used by
such greats as Reg Park, Steve Reeves, Vince Gironda, etc., to build
maximum muscle mass.
The Benefits of Doing One Exercise Per Body Part
Vince Gironda said, "Do one exercise per body part, if you want to
get big fast."
This training routine has many benefits. First it is simple, you just
pick your favorite exercise and you put your all into it. Another
benefit is that you will get a much better pump than with any other
Incorporating the entire body ensures that the heart rate is raised,
blood flow and oxygen is increased and every muscle is working together.
Choosing to do one exercise to work each body part during a work out
routine is one way to achieve this. There are numerous exercises to
choose from, here is a sample routine to get started.
A Sample One Exercise Per Body Part Routine
You can try 5 sets of 5 reps, 8 sets of 8 reps, 10 sets of
10 reps. Or just go for broke and do as many sets as you can.
Barbell Squats - Stand with feet shoulder width apart and take a
barbell and hold behind the neck on the shoulders. Slowly squat
until the thighs are parallel with the floor and then raise up
again and repeat.
Dumbbell Bench Press - Laying on a bench, place a dumbbell in each
hand. Start with the dumbbells on the chest and raise them above
the body until the arms are completely extended. Lower to the
Pull Ups - Grab the bar with the hands slightly farther apart then
the shoulders. Cross the ankles and pull up until the chin is over
the bar, hold for a second and release back to the starting
Seated Dumbbell Shoulder Press - Begin by sitting on a work out bench
or chair. Place a dumbbell in each hand and raise them to the
shoulders. Keep the feet shoulder width apart and raise the dumbbells
above the head, until the arms are completely extended. Lower the
dumbbells back to the starting position.
Standing Dumbbell Curls - Stand with feet shoulder width apart and
a dumbbell in each hand. Begin raising the dumbbells only using the
forearms. Raise them to the shoulders and then back to the starting
position. When they reach the shoulders, the palms of the hands
should be facing the face.
Tricep Push Ups - Lay face down on the floor. Place the palms face
down and make sure that the fingers are pointed toward each other.
The finger tips should be touching. Keep the feet shoulder width
apart and push up. Lower back to the starting position.
Standing Calf Raise - Stand straight and use a wall for support if
necessary. Raise up on the tip toes as high as possible and hold
for a second. Lower back to the starting position and repeat.
Barbell Wrist Curls - Sit on a bench or chair with the feet shoulder
width apart holding a barbell. Rest the forearms on the legs and use
only the wrists and hands to curl the barbell back as far as
Crunches - Lay on the back, with the feet slightly apart and hands
behind the head. Curl up half way and hold for a second and then
lower back to the floor to repeat.
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One Exercise Per Body Part Routine
Neither trulyhuge.com nor the authors of this publication
assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.