April 25th, 2007
WORKOUT #2: SHOULDERS & BICEPS
Frontal Raises – (warm up with 3 sets of 15 reps)
Military Presses – (4 sets of 12, 10, 8, 6 reps) - increase the weight
Arnold Presses – (4 sets of 10 reps) – stay the same weight; just rest 20 seconds or so
Upright Rows – (3 sets of 12, 10, 8 reps) – increase the weight slightly
Barbell Shrugs – (6 sets – 2 of 12 reps, 4 of 10 reps – increase weight
Barbell curls (4 sets of 12 reps) – increase the weight if you can
Alternate one-arm DB curls – 3 sets of 15, 12, 10 reps – increase the weight
Preacher Curls – 3 sets of 12, 10, and 8 – increase the weight
Machine Curls – 1 set of 25 reps – gets a good blood flow with leads to a great pump
April 12th, 2007
WORKOUT #1: CHEST & BACK
Incline Barbell Presses (4 sets – 15, 12, 10, 8 reps) – increase the weight after every set
Flat DB Presses (4 sets – 15, 12, 10, 8 reps)
Incline Fly’s (4 sets – pick a challenging weight and do 4 sets of 10 reps)
Cable Crossover superset with Dips (3 sets of 12 reps)
Wide-Grip Lat Pull-up’s – (warm up exercise – 4 sets of 12 reps)
Wide-Grip Lat Pull downs – (4sets of 12, 10, 8, 6 reps) – increase the weight
One Arm DB Rows – (3 sets of 8 reps) – Heavy weight
Close-grip cable rows - (3 sets of 15 reps)
Dead-lifts – (4 sets of 12, 10, 8, 6 reps) – increase the weight
April 12th, 2007
As you begin to read the literature on this site, you ask yourself what makes this site different than all the other 100’s of sites focusing on fitness. The answer that I came up with is – because it’s my site. Big deal it’s your site and I totally agree. But I ask you to please continue reading and make your evaluation at the end of the page. Judging a book by its cover can be the biggest mistake you will make……….
My name is Kobi Noiman and I am a 26 year old fitness fanatic. A fanatic in a sense that I know the essential elements of achieving goals, desires, wants and needs. How do I know you ask? Simple, I experienced every single one of my accomplishments and that makes me more than qualified. I am not a fitness celebrity or a model of any sort. I designed this website as an inspiration tool for those to read and hopefully begin to take the initiative and make changes. Changes in your appearance, body, nutrition, attitude, health, all things associated with fitness. Fitness is just not lifting weights and doing cardio, it’s a whole array of things. It all becomes beneficial to staying fit and living longer. Most people I know, actually all people I know, want to live longer at any means. To see their kids grow, to enjoy life’s miracles, etc… Well one of life’s miracles is your ability to wake up every morning and proceed with your day – so why not dedicate an hour or two to making this natural miracle last. I am just asking you to read the site, make yourself knowledgeable and begin to start making changes. In reality, this website is designed to bring fitness to the basic level that we all need to be reminded about. Enjoy!
April 12th, 2007
Ok so last week I posted my Insane Arm Workout and many asked if I can also post the number of sets and repetitions. So in return the workout along with sets and reps is as follows:
Biceps
Standing Barbell Curls – 4 sets of 12 reps (increase weight and keep strict form)
One-Arm DB Curls – 4 sets of 10 reps (go heavy) Preacher Curls – 3 sets of 12 reps – keep a moderate weight
Seated Hammer DB Curls – 3 sets of 8 reps (go heavy and don’t cheat) Cable Curls – 1 set of 25 reps – a good way to cool down and get a good blood flow to the Bicep
Triceps
Rope Pressdowns – 4 sets of 15, 12, 10, 8 reps – increase the weight
Dips – 3 sets of 20 reps Overhead DB Extension – 4 sets of 10, 8, 6, 6 reps – go heavy
DB Kickbacks – 3 sets of 12 reps – make sure you keep strict form and squeeze at the top of the movement Straight Bar Pressdowns – optional – 3 sets of 15 reps – once again no cheating and concentrate on the negative
