Unsere Reise

07/30/2024

One of my favorite ways to end an arm day or back and biceps day with what I call the bicep destroyer circuit.

First you start out with straight bar cable reverse curls for 15-20 reps. Then you do regular straight bar cable curls for 15-20 reps followed by straight bar cable grind curls for 15-20 reps. Do three to five sets of these three exercises in a circuit style fashion and your arms will in fact be destroyed. Choose a weight that you feel you can do 20+ reps at and go get after it!

Here's how to do each of these exercises below:

Straight Bar Cable Reverse Curls

1. Attach a straight bar to the lower pulley of a cable machine and select an appropriate weight.

2. Stand facing the cable machine, with your feet shoulder-width apart and your knees slightly bent for stability.

3. Grab the straight bar with an overhand grip (palms facing down) that is shoulder-width apart.

4. Keep your elbows close to your sides and your upper arms stationary as you hold the bar at arm's length, with your arms fully extended.

5. Exhale and curl the bar up towards your shoulders, keeping your upper arms stationary. Focus on contracting your biceps as you lift the weight.

6. Hold the fully contracted position for a brief moment, squeezing your biceps.

7. In a controlled manner, inhale and slowly lower the bar back to the starting position, fully extending your arms.

8. Go straight into doing the set of straight bar cable curls.

Straight Bar Cable Curls

1. Set up the cable machine: Attach a straight bar to the lower pulley of a cable machine and select an appropriate weight.

2. Stand facing the cable machine, with your feet shoulder-width apart and your knees slightly bent for stability.

3. Grab the straight bar with an underhand grip (palms facing up) that is shoulder-width apart.

4. Keep your elbows close to your sides and your upper arms stationary as you hold the bar at arm's length, with your arms fully extended.

5. Exhale and curl the bar towards your shoulders, keeping your upper arms stationary. Focus on contracting your biceps as you lift the weight.

6. Hold the fully contracted position for a brief moment, squeezing your biceps.

7. In a controlled manner, inhale and slowly lower the bar back to the starting position, fully extending your arms.

8. Go straight into doing the set of straight bar cable grind curls.

Straight Bar Cable Grind Curls

1. Set up the cable machine: Attach a straight bar to the lower pulley of a cable machine and select an appropriate weight.

2. Stand facing the cable machine, with your feet shoulder-width apart and your knees slightly bent for stability.

3. Grab the straight bar with an underhand grip (palms facing up) that is shoulder-width apart.

4. Keep your elbows close to your sides while moving them behind your back pulling the straight bar attachment near your body. Your upper arms should be stationary as you hold the bar at arm's length, with your arms fully extended.

5. Exhale and curl the bar straight up towards your shoulders, keeping your upper arms stationary. Focus on contracting your biceps as you lift the weight.

6. Hold the fully contracted position for a brief moment, squeezing your biceps.

7. In a controlled manner, inhale and slowly lower the bar back to the starting position, fully extending your arms.

8. Rest and repeat for the specified number of sets and reps.

Try it out and let me know what you thought of it in the comments ⬇️✌️

07/22/2024

The Benefits Of Having a Fitness Plan Vs Not Having A Plan

In this week's episode we talk about why having a fitness plan weekly can lead to consistent results and how not having a fitness plan weekly can lead to inconsistent results.

Link for Podcast ⬇️
https://youtu.be/GJCvztnHYd8?si=wLjdYjcgvUJfMPVF

Enjoy the new episode ✌️

In this week's episode we talk about why having a fitness plan weekly can lead to consistent results and how not having a fitness plan weekly can lead to inc...

07/17/2024

Here are the benefits and why you want to incorporate the Incline Bench Rear Delt Raise and more rear delt (shoulder) training into your routine.

1. Targeted Muscle Development:
This exercise specifically targets the rear delts, which are often underdeveloped compared to the front and side delts. This targeted approach helps in achieving balanced shoulder development.

2. Posture Improvement:
Strengthening the rear delts can correct postural imbalances caused by prolonged sitting or forward-slouching activities. Improved posture can alleviate neck and back pain.

3. Enhanced Shoulder Stability and Health: Strong rear delts contribute to overall shoulder stability, reducing the risk of injuries by supporting the shoulder joint during various movements.

4. Upper Back Strengthening:
Besides the rear delts, this exercise engages the upper back muscles, including the rhomboids and trapezius, leading to a stronger and more robust upper back.

5. Isolation and Control:
Using an incline bench for this exercise minimizes the involvement of other muscle groups, allowing for better isolation of the rear delts. Which leads to more effective and focused muscle activation.

6. Improved Athletic Performance:
Strong and balanced shoulder muscles are crucial for many sports and physical activities. Enhanced rear delts can improve performance in activities that involve throwing, swimming, or overhead movements.

7. Aesthetic Benefits:
Well-developed rear delts contribute to a fuller and more rounded shoulder appearance.

8. Injury Prevention: Balanced muscle development around the shoulder girdle can prevent overuse injuries and imbalances, ensuring healthier shoulders in the long run.

9. Versatility: This exercise can be varied with different grips, angles, and equipment (dumbbells, cables) to continually challenge the muscles and prevent plateaus.

10. Functional Strength: Strengthening the rear delts improve functional strength for everyday activities that involve pulling or lifting motions, contributing to overall physical fitness.

How to do the Incline Bench Rear Delt Raise exercise:

1. Set an incline bench to a 45-degree angle.

2. Stand with your chest resting against the backrest of the incline bench holding a pair of dumbbells in each hand.

3. Start with your palms facing backward (pronated grip), and let your arms hang straight down toward the floor.

4. Keeping a slight bend in your elbows, lift the dumbbells out to the sides in an arc motion while maintaining the pronated grip. Your arms should move back until they are just past parallel with your body.

5. Squeeze your shoulder blades together as you perform the movement to engage the rear deltoids and upper back.

6. Slowly lower the dumbbells back to the starting position with control performing the specified number of reps. Rest, then repeat for the specified number of sets and reps.

A key tip to remember is to keep your chin tucked as this will take your traps out of the movement focusing more on the rear delt muscles that you are trying to work in this exercise.

By adding the incline bench rear delt raise and more rear delt training to your routine, you ensure a more comprehensive shoulder workout, leading to balanced muscle development, improved performance, and reduced injury risk. ✌️

07/15/2024

Whichever one you feel like you are at now no matter what keep putting in the work. Why? Your health is that important 💯‼️

You can achieve what you once thought impossible. All you have to do is keep working at it and never absolutely never give up!!

This is our journey and we are all in this together ✌️

07/09/2024

Today be proud of yourself, why?

Be proud of how far you've made it and what you've gone through to get here. Was it all sunshine and roses... most likely not but, those situations good and bad made you who you are today.

Be kind to yourself praising your progress and continue to push forward making yourself the best that you can be one day at a time.

Remembering that you are never alone because this is our journey and we are all in this together 💯

Unsere Reise ✌️

07/08/2024

In this week's Podcast learn about me and why Unsere Reise exists. Sharing my story about why I'm a fitness professional.

Link to Podcast ⬇️

https://podcasters.spotify.com/pod/show/unserereise83/episodes/About-Me-And-Unsere-Reise-e2lpcgs

✌️