Gain Muscle and Lose Fat with TT Buff Dudes & Hot Chicks Workout B

July 26, 2010

This workout is going to be all upper body all the time. You’ll also find a couple additional supersets added in at the end, but they are purely optional.

Additionally, throughout each of the exercises, really try to focus on an extra squeeze at the top of each of the exercises in the workout. If you’re looking to take your workouts to the next level, that little extra squeeze will place a bit more tension on the muscle.

The first superset pairs Pull-ups with Dumbbell Chest Presses. Now, if you can’t do the Pull-ups then you can substitute that exercise with Dumbbell Rows, Assisted Pull-ups, or even Dumbbell Pullovers.

So, for the pull-up, you’re going to take an overhand grip, slightly wider than shoulder-width apart and pull your body up to the bar. On the way down, take 3 seconds to lower yourself. Like I said; if you’re unable to do a full pull-up, then get a boost up and just do the lowering phase unassisted.

Immediately after all reps for the pull-ups, go right into DB chest presses. With your back on the bench, press the DBs up and in, then down and out.

The next superset includes the Incline DB Rows as well as the Incline DB Presses. You should be able to use the same amount of weight for both exercises.

So to set yourself up for the Rows, put a slight incline on the seat and a 45-degree incline on the bench, support your chest against the bench, pick up the DBs and row them upwards, while keeping your elbows tucked in and squeezing your shoulder blades at the top.

Now, using the same weight, but higher repetitions, you will move right into chest press exercise. You’ll find you’re a little fatigued from the previous exercises, so using the same weight for a few extra controlled repetitions will be perfect. Just make sure that at the top you are squeezing your triceps and your chest.

If you’re pressed for time, those are two mandatory supersets. Also, if you’re female and worried about gaining too much muscle, then simply do one or two rounds of each of those supersets.

However, if you’re looking to gain muscle then you’ll want to finish off the third and fourth optional supersets.

The first exercise is a Single Arm Dumbbell Shoulder Press. In this exercise you want to place one hand on your abdominals, while the other hand has the DB at shoulder height facing outward. Next, press the DB up overhead, squeezing the deltoid and tricep at the top position and then bring it back down. Repeat all repetitions for one side and then switch sides.

Once you’re finished with that exercise go right into Dumbbell Shrugs. For this exercise, you’ll need a heavier weight and simply go straight up and straight down for 12 repetitions.

In the last superset you’ll pair Dumbbell Bicep Curls with Decline Close-Grip Push-ups.

For the bicep curls, place your palms so they are facing up at all times and a take a slight bend in the knees. Now, curl both DBs up simultaneously and then bring them back down.

After all the reps are done move right into the decline push-up exercise. Here you will put your feet up on the bench and your hands at shoulder width apart on the floor. When coming down be sure to keep your elbows tucked into your sides with your abs braced at all times. Repeat for as many repetitions as you can.

That’s it for the resistance portion of your workout, and now you’re ready for interval training. For this part of the workout you’ll do 60 seconds on, then 60 seconds off for a total of six rounds.

Examples of different exercises you could use for your interval training might include; biking, rowing, sprinting, swimming, kettlebell swings, or jumping jacks just to name a few.

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