No excuses – Full killer Biceps workout (Broken ankle)

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Bench dips

For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
Using your triceps to bring your torso up again, lift yourself back to the starting position.
Repeat for the recommended amount of repetitions.
Variations: You can place your legs on top of another flat bench in front of you in order to make the exercise more challenging. If that variation also becomes easy, then you can have a partner place plates on top of your lap. Make sure that in this case the partner ensures that the weights stay there throughout the movement.

Close- frip ez-bar press

Lie on a flat bench with an EZ bar loaded to an appropriate weight.

Using a narrow grip lift the bar and hold it straight over your torso with your elbows in. The arms should be perpendicular to the floor. This will be your starting position.

Now lower the bar down to your lower chest as you breathe in.

Keep the elbows in as you perform this movement.

Using the triceps to push the bar back up, press it back to the starting position by extending the elbows as you exhale.

Lying triceps press

Lie on a flat bench with either an e-z bar (my preference) or a straight bar placed on the floor behind your head and your feet on the floor.

Grab the bar behind you, using a medium overhand (pronated) grip, and raise the bar in front of you at arms length. Tip: The arms should be perpendicular to the torso and the floor. The elbows should be tucked in.

This is the starting position.
As you breathe in, slowly lower the weight until the bar lightly touches your forehead while keeping the upper arms and elbows stationary.

At that point, use the triceps to bring the weight back up to the starting position as you breathe out.
Repeat for the recommended amount of repetitions.
Caution: This is an exercise that you need to be very careful with when selecting the weight. Also, if you suffer from elbow problems this exercise might be too harsh on your elbows, so you may need to look for a substitute.


There are a few variations of this exercise. You can perform it on a decline bench as opposed to a flat bench.
You can also perform it using dumbbells in which case the palms of the hands will be facing each other as opposed to facing forward.
Also, you can try to do it using a revere grip (palms facing you) but this variation seems to strain my wrists.

Close grip push-ups

Lie on the floor face down and place your hands closer than shoulder width for a close hand position. Make sure that you are holding your torso up at arms’ length.
Lower yourself until your chest almost touches the floor as you inhale.
Using your triceps and some of your pectoral muscles, press your upper body back up to the starting position and squeeze your chest. Breathe out as you perform this step.
After a second pause at the contracted position, repeat the movement for the prescribed amount of repetitions.

If you are new at this exercise and do not have the strength to perform it, you can either bend your legs at the knees to take off resistance or perform the exercise against the wall instead of the floor.
For the most advanced lifters, you can place your feet at a high surface such as a bench in order to increase the resistance.

6 MONTHS NATURAL BODY TRANSFORMATION before and after (from skinny to muscular)

50 push ups in 45 seconds (Fitness For Life 365)

45 push-ups in 40 sec (fitness for life 365)

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Personal Trainer: Adam Tanner

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