Month: August 2017

Let’s shed some light on how you should go about doing a barbell guillotine bench press.

The Barbell Guillotine Bench Press also known as Neck Press is a compound and intermediate exercise that is designed to gain strength.

You will have to use a barbell while you do this exercise and for beginners, it is strongly recommended to have someone serve as a spotter.

Exercise Guide:

Step 1: Lie flat on the bench. Hold the barbell and start lifting and extend your arms.

Step 2: Breathe in slowly as you bring it down until one inch. above the neck. Stay in this position for a sec. and start pushing the barbell back to the original position and exhale.

Step 3: Your arms should be locked and squeeze the chest.

Step 4: Repeat the procedure.

What Muscles Does Barbell Guillotine Bench Press Work On

The Barbell Guillotine Bench Press is designed to gain strength and it specifically work on triceps, shoulders, and chest. This is a compound exercise that is aimed to form body mass and increase muscular strength.

What Equipment Is Needed to Do Barbell Guillotine Bench Press

To do the exercise, you need a barbell. Another way to do the exercise is to do it with a smith machine.

Alternative Exercise Option for Barbell Guillotine Bench Press

Alternative exercise options include incline dumbbell press and neck press.

For the incline dumbbell press, here is the step by step guide:

Step 1: In an incline bench, lie back and hold a dumbbell in both hands and with your palms facing each other.

Step 2: Push the dumbbells up and do it one at a time.

Step 3: Raise the dumbbell and hold it at shoulder width. Rotate your wrist in such a way that the palm faces away from you.

Step 4: Breathe out as you push the dumbbells up above your chest.

Step 5: Hold the dumbbells at the top for a second. Start lowering the weight slowly.

Step 6: Repeat the exercise based on the prescribed repetitions.

*If your bench is adjustable, you can use different angles.

Should You Do Low Reps and Heavy Weight or High Reps and Light Weight with Barbell Guillotine Bench Press

For this exercise, it depends on your preference and the recommendation of your fitness coach. Low reps and heavier weight is used to build body mass.

Can Men and Women Both Do Barbell Guillotine Bench Press

Both men and women can do the barbell guillotine bench press. However, since there is a need to hold a heavy barbell, it is strongly recommended for women to perform such exercise under the supervision of a fitness coach.

Let’s take a look at what around the worlds exercise is and how you go about doing them.

Around the worlds exercise is an intermediate level of exercise that specifically targets the chest and it is considered to be a good shoulder exercise. It is also a good warmup exercise for when work out on your upper body.

Exercise Guide:

Step 1: With the palms of your hands facing upwards,lie down flat on a bench while you hold the dumbbells in each side. The position of your arms should be parallel to the ground. Slightly bend your elbows to prevent injury. This will also serve as your starting position.

Step 2: Move the dumbbells in a semi-circle position, moving away from the starting position and going towards the head. Make sure that you do this exercise with your arms parallel to the ground.

Step 3: Exhale as you go back to the starting position.

What Muscles Does Around The Worlds Work Out

In doing this exercise, it targets the lateral deltoids, posterior, and anterior since you do the exercise in a rotational movement. In particular, it targets your shoulder and obliques.

Having a good shoulder exercise has its benefit as you can decrease the chances of having joint injury. When you do this exercise, you also work on your oblique muscles.

What Equipment Is Needed To Do Around The Worlds

To do this exercise, you need to have a pair of dumbbells. Some may want to have variations. In which case,you can also use a weight plate.

You can use a bumper plate that is coated in rubber which makes it a safer in case of dropping.

Alternative Exercise Option For Around The Worlds

There are two alternative exercises for Around the World. The first one is the incline dumbbell flyes.

Exercise Guide

Step 1: Lie down on the bench and put a dumbbell on each hand with your palms facing each other.

Step 2: Use your thighs to raise the dumbbells. Lift it one at a time

Step 3: To avoid stress in your tendon, lower both of your arms until you feel that stretch on the chest.

Step 4: Squeeze your muscles (chest) and return to the starting position.

Should You Do Low Reps and Heavy Weight or High Reps and Light Weight with Around the Worlds?

For this exercise, many suggest to do it low reps and heavy weight to get the best results.

Can Men and Women Both Do Around The Worlds

Both men and women can do the around the world exercise. But for men, they may opt to have a heavier dumbbell.

The bent arm dumbbell pullover is an intermediate level exercise that specifically targets the chest. By doing this exercise, you can increase your strength and inner core.

Exercise Guide:

Step 1: Put the dumbbells at the top of a flat bench.

Step 2: Make sure that it is secured. Lie flat on the surface and bend your legs with your feet set firmly on the floor.

Step 3: Hold the dumbbells with both hands and push it straight above the chest.

Step 4: Lower down the dumbbell in an arc motion behind the head. Stretch out your chest and hold it for a few seconds.

Step 5: Return to the original position.

What Muscles Does Bent Arm Dumbbell Pullover Work

This is considered to be an isolated exercise as only the shoulder joint is working.

But in doing bent arm dumbbell pullover, it involves various muscle groups which include obliques, deltoids, triceps, pectorals, lats, teres major, intercostals, and levator.

What Equipment Is Needed To Do Bent Arm Dumbbell Pullover

In doing this exercise, you can perform it using a dumbbell. You may also want to use either a barbell or an e-z bar. When using Powerblocks, the palms of your hands should face each other as you hold a dumbbell on each hand.

Alternative Exercise Option For Bent Arm Dumbbell Pullover

Another alternative exercise for bent arm dumbbell pullover is the bent-arm barbell pullover.

Exercise Guide:

Step 1: Lie flat on the bench and hold the barbell straight over the chest with arms in bent position. This serves as your starting position.

Step 2: Slowly lower the weight behind the head. Inhale as you start to feel your chest being stretched.

Step 3: Move the bar bac to the original position (in arc motion) and exhale.

Step 4: Hold the bar while you are in the initial position. Do this for a second and repeat the motion.

You can repeat the motion depended on the prescribed no. of repetitions.

Should You Do Low Reps and Heavy Weight or High Reps and Light Weight with Bent Arm Dumbbell Pullover

In doing this exercise, it is better and recommended by fitness experts to perform it with low reps and heavy weights. It is suitable to gain mass and at the same time, promote chest expansion.

Can Men and Women Both Do Bent Arm Dumbbell Pullover

Both men and women can do the bent arm dumbbell pullover as well as the alternative exercise options.

Let’s take a look at how to do the alternating floor press exercise. 

Alternating floor press exercise is a form of exercise that aims to strengthen the body’s core.

It is also known as alternating kettlebell floor press and kettlebell floor press which is a perfect exercise for beginners as it is designed to build the strength of the upper body.

This is a good supplement for an effective lifting routine as it also uses secondary muscles (abdominals, triceps, and shoulders) and it does not put too much pressure on the lower back.

Exercise Guide:

Step 1: With 2 kettlebells lying next to the shoulder, gently lie on the floor.

Step 2: Hold on to the handle of the kettlebells with one kettlebell positioned on your chest while the other is held with palms facing upward.

Step 3: Make sure that you extend your arms and hold the kettlebells above the chest. Then, lower the right kettlebell while the left kettlebell is in the previous position. Do alternates moving right and left kettlebell above and on your chest.

Additional Tips

• To have stability, it helps to keep your abs and core muscles tight.
• Do not do any erratic movements to reduce muscle tension

What Muscles Does Alternating Floor Press Work?

Alternating floor press specifically targets the muscles in the chest. Doing this exercise can significantly improve your strength and muscles in your chest as you lift the kettlebells.

It is a compound exercise that works your core, stabilizers, and lats without putting much pressure on the lower back. There is also less stress on your shoulder joints.

What Equipment Is Needed to Do Alternating Floor Press?

Alternating floor press does not require you to use any other equipment since you only need two kettlebells and a clean mat that you can use when lie down on the floor and start doing the exercise.

Alternative Exercise Option for Alternating Floor Press

This type of exercise does not have any alternative exercise option.

Should You Do Low Reps and Heavy Weight or High Reps and Light Weight with Alternating Floor Press?

This will depend on what you want to achieve. If you want to build body mass, you can have low reps and heavy weight. Then again, you also have to consider as to whether you can manage to handle the weight.

Can Men and Women Both Do Alternating Floor Press?

Both men and women can do alternating floor press as it is an exercise designed for beginners. If you want to strengthen your chest and work on your arms, this is a good exercise that everyone can do.

Inside this article we’ll be looking at the workout routines, supplements used & the net worth of Steve Cook.

Let’s start with a brief intro.

Who Is Steve Cook

Steve’s coming to fitness ‘fame’ if you will, didn’t start through YouTube like a lot of the other fitness personalities that we have gone over previously.

Instead of slowing building up a following, it seems like Steve Cook burst out on to the seen Super Saiyan mode style after winning the BodyBuilding.com challenge in 2010 his name was everywhere in the fitness realm.

He became a BodyBuilding.com BodySpace Spokesmodel after winning that event & everything just went up from there with YouTube & pretty much across the internet.

How Much Does Steve Cook Make From Youtube Videos

As for 2017 it’s estimated that Steve Cook earns about 125k per year from his Youtube Channel.

His net worth is estimated to be around $2 million for 2017 which adds in his sponsorship’s to his Youtube earnings.

Steve Cook Workout Routine For: Chest | Arms (Triceps & Biceps)| Back | Shoulders | Legs |Abs

Chest Workout

Incline Cable Flyes – 3 sets of 12-14 reps

Smith Machine Incline Bench Press – 3 sets of 8-10 reps, do a drop set for the last set

Isolateral Dumbbell Bench Press – 3 sets of 8-12 reps per arm

Chest Dip|Landmine Press|Decline Push-Ups Triset – 3 sets of doing as many reps in 1 minute then 1 minute rest between sets

Arms Workout

EZ-Bar Curl/Lying Dumbbell Tricep Extension Superset – 3 sets of 6-8 reps

Bench Dips/Hammer Curls Superset – 3 sets of 8-10 reps

Back Workout

Pull Ups – 4 sets of 10 reps

Lying T-Bar Row – 3 sets of 10 – 15 reps with a drop set on the final set

Close-Grip Front Lat Pulldown – 3 sets of 10 – 12 reps with a drop set on final set

One-Arm Dumbbell Row – 3 sets of 8 – 12 reps

Straight-Arm Pulldown – 5 sets of 15 reps

Shoulders Workout

Push Press – 4 sets of 6-8 reps

Side Lateral Raise/Bent Over Low-Pulley Side Lateral Superset – 3 sets of 10 reps

Barbell Front Raise/Upright Barbell Row Superset – 3 sets of 10 reps

Prison Push-Up – 3 sets of 10 reps

Legs Workout

• Stiff Legged Deadlift – 3 sets of 8-12 reps
• Back or Front Squat – 3 sets of 12-20 reps
• Standing Leg Curl – 3 sets of 10-15 reps
• Leg Press – (slow & controlled) 3 sets of 10-15 reps
• Lying Leg Curl – 5 drops sets each to failure
• Leg Extensions – 5 drop sets each to failure

Abs Workout

These are a superset that you’ll do each of these till failure then move to next then failure then next.

Do 3 sets of these.

• Hanging Knee Raises
• Rope Crunch
• Broomstick Twist
• Decline Bench Leg Raises
• Swiss Ball Crunch

What Workout Supplements Does Steve Cook Take

• Optimum Nutrition Whey Protein
• Optimum Nutrition Casein
• Optimum Nutrition Creatine
• Optimum Nutrition BCAA’s
• Optimum Nutrition Multivitamin

Conclusion

Steve Cook, like most change up their workout routines fairly often so this workout mentioned here can be a great one to use but don’t try to make it a permanent one.

After you see your muscles are starting to become adjusted to this routine then go over to his YouTube channel or his website to see some other routines to use.

Overall Steve’s results speak for themselves & on top of that he has a good attitude towards life in my opinion so he is someone I definitely recommend you should follow.