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Warchief
03-12-2008, 01:05 AM
Kind of a misnomer since it is technically an "anaerobic" excercise but the point being you will be huffing and puffing if you push it hard and use the right weight. Go fer and put your comments on it in the blog-a-rooney. Toodle-pipsky!

Upper Body Cardio Routine for Franky

What you'll need:

-Pull up bar
-30 or 35lb Dumbbells
-Ability to time yourself

You will do three rounds with 1 minute rest after each round.

1 round consists of:

-Pull ups (any grip) till failure
-30 Pushups
Grab the dumbbells
-15 overhead presses
-15 curls
-15 upright rows
-15 hammer curls
-15 bent over rows
-15 shrugs
Lay on your back
-15 tricep extensions
-15 presses
Drop dumbbells
-25 V-ups (Keep your legs straight, bring them up from the floor at the same time with you hands over your head bring them up to touch your toes at the top.)
-25 Supermans.

Rest.

-Do not put down the dumbbells throughout the round. Work that grip.
-If you have to cheat some to get through the workout, do so. Get it done.

Enjoy that deep burning sensation!

Josh
Myspace.com Blogs - Upper Body Cardio Circuit - Josh Barnett MySpace Blog (http://blog.myspace.com/index.cfm?fuseaction=blog.view&friendID=43407027&blogID=365853628)

lovebuzzkurt
03-13-2008, 03:16 AM
Whats a superman?

Warchief
03-13-2008, 05:26 AM
Whats a superman?

I don't know either, this is only the first time that i heard such kind of Discipline. I hope he doesn't mean jump to 25th floor after workouts. :ahh:


Then Rest. :rip:





:confusedsmilie:

Paytheplayer
03-18-2008, 02:16 PM
Supermans are done without weights. Pretty sure it's supposed to target your lower back. Its done by laying face down on the floor, and then raising your legs and arms and holding, then back down flat. Hard to explain...here Bodybuilding.com - Exercise Guides Database. (http://www.bodybuilding.com/fun/exercises.php?Name=Superman)

Im going to try this routine as a post workout routine with 30 lbs and see how it is.

jesusatemyhotdog
03-18-2008, 02:32 PM
I always did supermans with a physio ball. Just lay stomach down on the ball and put your feet and hands on the floor. Lift legs and arms simultaneously until they are parallel to the floor. Hold for a moment and release.

TheKidInside
04-06-2008, 02:28 PM
SUPERMAN (http://www.coopersguns.com/videos/exercise-encyclopedia/erector/back-extension-superman/)

you don't raise your legs, just lift with your back until you feel that tightness.

sounds like an intense little workout session.

dagreat1
04-14-2008, 09:07 AM
SUPERMAN (http://www.coopersguns.com/videos/exercise-encyclopedia/erector/back-extension-superman/)

you don't raise your legs, just lift with your back until you feel that tightness.

sounds like an intense little workout session.

Bro, that's a meat-heads superman. People with even the slightest of flexibility (Real men and woman) do raise their legs and they don't use a triangle position for their hands... hands should be straight out.

I would suggest staying away from that website, your post in the dieting thread regarding meal intake was more of the same. Your sources are shaky and you shouldn't trust them to even wipe your ass, they would probabaly tell you to use a pine cone.

SimpleJack
04-15-2008, 06:15 AM
Bro, that's a meat-heads superman. People with even the slightest of flexibility (Real men and woman) do raise their legs and they don't use a triangle position for their hands... hands should be straight out.

I would suggest staying away from that website, your post in the dieting thread regarding meal intake was more of the same. Your sources are shaky and you shouldn't trust them to even wipe your ass, they would probabaly tell you to use a pine cone.


Wouldn't that give you a more fresh feeling, though?