To win the 2013 MaxForm Life Challenge, I knew I had my work cut out for me. I got my nutrition dialed in thanks to my certified fitness nutrition coach at my local Max Muscle store. And I found an incredible trainer who took me through some brutal workouts, much how a football player would train to be on top of his game. The exercises that I did helped me lose fat, gain muscle and made me stronger.

My trainer would change sets as my skill level and endurance increased. I started out doing three sets with 10 reps per set (not maxing out but pushing myself) going up in weight each set. Now I am at 7 sets with 10 reps per set going up in weight. The results have been amazing!

Here is a sample of some moves I used to help me become Max Muscle’s latest MaxForm Life Challenge champion. I hope you like them as much as I do!

Dumbbell Curls Superset with Dumbbell Overhead Tricep Extensions
Curls: Stand with feet hip-width apart, dumbbells in each hand, palms facing inward. Slowly exhale as you lift up the dumbbells (your elbows remaining locked and stable at your sides) higher than 90-degrees. Slowly return to the starting position. After completing your reps, start doing the tricep extensions. One set of curls plus one set of extensions completes one total set.

1385050827-DavidWorkoutTricep Extensions: Stand with feet hip-width apart, arms raised up with elbows bent at 90-degree angles, a dumbbell in your hands behind your head. Keeping your elbows in place, exhale as you lift the dumbbell high overhead, then return to starting position. Repeat for reps.

Notes: Start with 20-pound dumbbells for your first set and work your way up to 45 pounds. Do 10 curls and 10 extensions per set. Do three sets.

Machine Curls Superset with Rope Tricep Pulldowns
Curls: Sit at a curl machine, feet flat on the floor, arms extended forward, hands gripping the handles, palms facing up. Slowly exhale and curl the handles up toward your chin. Return to start and repeat for reps.

Tricep pulldowns: Stand with feet hip-width apart, grasping the rope in each hand. Exhale as you pull the weight down in front of your body and then out to the sides of your thighs in one fluid motion. Return and repeat. Do 10 reps each; three sets

EZ Bar curl superset with Barbell Lying Tricep Extensions on Bench
Curls: Stand with feet shoulder-width apart and slight knee bend to relieve stress on your lower back. Grasp the EZ bar with an underhand grip – bar hanging straight down – and exhale as you curl the barbell up. Hold at the top, contracting the biceps. Inhale as you return to start position. Repeat for 10 reps. Then move straight to lying tricep extensions.

Tricep Extensions: Lie on your back on a bench. Using a close grip and with arms extended, hold the barbell straight up above your head. Inhale as you lower the bar by bending at the elbows until your arms are perpendicular to the floor. Exhale as you return to start, contracting the triceps hard at the top of the movement. Repeat for 10 reps. Do three sets. MS&F

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