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Friday, April 4, 2014

ABS Excercise For Male And Female


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    • Lawrence Ballenger's Pro Bodybuilder Workout This physique competitor uses this intense one-week routine to fulfill his dreams of bodybuilding stardom. Ian Cohen STATS Name: Lawrence Ballenger Born: June 17, 1987 Home: Chicago, IL Height: 6' Calf: 18" Quads: 28" Waist: 31" Chest: 51" Shoulders: 56" Arms: 20" Forearms: 15" Neck: 17" As a 6-foot, 170-pound teenager, Lawrence Ballenger wasn’t quite ready to take the bodybuilding world by storm, but the winds of change began to blow strong once he started reading about how to train, eat, and recover properly. With the wheels set in motion, it wasn’t long before the once-skinny kid from Waukegan, IL, was starting to look like a bona fide bodybuilder. “When it comes to working out, I’m all business,” Ballenger says. “No screaming, showboating, or looking for attention. I do this for me, not the trophies.” And while he may be laid back when
it comes to what others think, Ballenger admits that he maintains an elevated level of intensity and focus throughout every training session. He also places a high emphasis on diet and nutrition. “Yeah, we all want to get big, but not by pounding McDonald’s or other empty-calorie sources. Eating clean is definitely the way to go, which is why I steer toward complex carbs and lean proteins like fish, chicken breast, and sirloin steak.” As Ballenger’s physique progresses, his goal is to obtain both his best physique and bodybuilding pro card, and to work with kids to help inspire them to reach for the stars while staying grounded in health
and fitness.






                                          Monday

    Legs (4 sets, 8–10 reps) Leg Extension Squat (1 extra set of 1–3 heavy reps) Leg Press (1 extra set of 1–3 heavy reps) Leg Press Calf Raise Hack Squat Single-Leg Press Single-Leg Extension 

                                          Tuesday


    AM Cardio 15 100-yd Sprints PM Back (4 sets, 8–10 reps) Pull-Up Lat Pulldown Wide-Grip Barbell Row (1 extra set of 1–3 heavy reps) Deadlift (1 extra set of 1–3 heavy reps) Cable Row Hamm er Streng th High Row Single-Arm Neutral-Grip Lat Pulldown Shrug

                                         Wednesday

    Chest (4 sets, 8–10 reps) Incline Bench Press Flat Bench Press (1 extra set of 1–3 heavy reps) Incline Dumbbell Press Incline Dumbbell Flye Cable Flye Cable Press Pec Deck Incline Hammer Strength Decline Hammer Strength

                                       Thursday




    Hamstrings/Calves(4 sets, 8–10 reps) Leg Curl Romanian Deadlift Reverse Hack Squat Hip Adductor Hip Abductor Standing Calf Raise Seated Calf Raise Walking Lunge 


                                          Friday

    AM Cardio 3- to 5-mile JogPM Shoulders (4 sets, 8–10 reps) Lateral Raise Front Raise Upright Row Arnold Press Seated Barbell Military Press Hammer Strength Shoulder Press Shrug  

                                          Saturday

    Biceps/Triceps4 sets, 8–10 reps) Standing Biceps Curl Weighted Dip Reverse Curl Reverse Triceps Pulldown Preacher Curl Skull Crusher Drag Curl Cable Triceps Pushdown Zottman Curl Single-Arm Overhead Triceps Extension

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