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June 2014

Dennis Newman's Chest Workout Routine

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Dennis Newman

Warm up
Bench press 4 sets 10 to 12 reps (increase weight after each set)

Chest Workout:

Flat dumbbell press superset with Incline smith machine: 4 sets 10-12 reps 

Incline dumbbell presses: 4 sets 10-12 reps

Pushups: 4 sets until muscle failure

Paul DeMayo's Quadzilla Legs Workout Routine

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Paul DeMayo

STRETCHING

DeMayo stretched before each set of leg work. "It's the only way that I can unravel and undo the kinks that would otherwise crimp my legs like a knotted rope," he says. "It's crucial for injury prevention."

EXERCISES

Squats: 5-7 sets of 6-12 reps
Hack squats: 3-5 sets of 8-12 reps
Leg extensions: 3-5 sets of 10-12 reps
Lying leg curls: 3-5 sets of 8-12 reps
Stiff-leg deadlifts: 3-5 sets of 10-12 reps

Flex Wheeler's Arms Workout Routine

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Flex Wheeler

Biceps 

Barbell Curls – From a standing position, curl a barbell up to full range and release. Perform 5 sets of 10-12 reps.

Dumbbell Concentration Curls from Preacher Bench - This arm exercise isolates each bicep separately providing maximum stress and muscle mass. At the top of each curl, squeeze the bicep as hard as possible and supinate your wrist (or turn it outward). Perform 5 sets of 10-12 reps.

Seated Concentration Curl – This exercise also isolates each bicep separately providing maximum stress and muscle mass.  While seated on a bench, use your inner thigh for elbow support to minimize the movement of the upper arm and shoulder. At the top of each curl, squeeze the bicep and supinate your wrist. Perform 5 sets of 10-12 reps.

Triceps

Pushdowns – From a triceps pushdown machine, keep your elbows as close to your body as possible and squeeze your triceps with each pushdown. Do 5 sets of 10-12 reps.

Mike Matarazzo's Biceps Routine

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Mike Matarazzo

Cambered-bar preacher curls: 4 sets of 10-12 reps
Seated alternate dumbbell curls: 4 sets of 10-12 reps
Concentration curls: 4 sets of 10-12 reps
* Sideways one-arm dumbbell preacher curls: 4 sets of 10-12 reps
Reverse cambered-bar preacher curls: 4 sets of 10-12 reps

* about Sideways preacher curls, read below: