*** ROCKY INVENTS AT HOME SUPER MAXX CHEST ROUTIEN *** ** ADD UP TO SIX INCHES TO YOUR CHEST IN 3 MONTHS ** * 6 STEPS CLICK SEE MORE READ SUPER MAXX CYCLING ROUTIEN * BY: BILL ROCKY HONEY, PRO TRAINER I.F.B.B. MR. U.S.A. FREE .ROUTIENS>facebook/billrockyhoneysmaximumfitnessmagazine * BILL ROCKY HONEYS MAXX CYCLING ROUTIEN * BILL ROCKY HONEYS MAXX SUPER SET CYCLING * BY: RONNIE CARPENTER, EDITOR MAXIMUM FITNESS MAG. *** ROCKY INVENTS AT HOME SUPER MAXX CHEST ROUTIEN *** * BEST AT HOME CHEST BUILDING EXERCISES TO ADD UP TO SIX INCHES. ** ROCKYS SUPER MAXX CHEST CYCLING ROUTIEN RIGHT HERE. * EXERCISE 1. COFFEE TABLE PUSH UPS WITH FEET EXTENDED * EXERCISE 2. HIGH BACK CHAIR DIPS - PLACE HANDS ON BACKS OF CHAIRS, PALMS FACING EACH OTHER LIKE PARALLE BAR DIPS. * STANDING STRAIGHT UP, LEAN BODY OVER AT 45 DEGREE SLANT AND DO A FLY MOTION, LIKE DOING A FLY MACHINE. * DO NOT EXTEND FEET UNLESS YOU ARE STRONG, SIMPLY LET BODY GO DOWN TILL A FULL CHEST FLY IS COMPLETED. * EXERCISE 3. FLOOR PUSH UPS FROM ON YOUR KNEES POSITION. * ONLY EXTEND LEGS IF YOU ARE STRONG, AS THIS IS THE LAST OF THE THREE SET CYCLE AND IF YOU MAKE IT TOO HARD YOU QUIT BAHAHA - ROCKY * THREE CYCLES OF TEN REPS EACH SET TOTALING NINE SETS. * STEP 1. USE ROCKYS MAXX CYCLING TO ADD INCHES TO CHEST. * STEP 2. *** ROCKYS CYCLING EXPLANATION *** * 1. A MOVING CYCLE IS WHEN YOU LINE UP THREE DIFFERENT EXERCISES FOR A BODY PART, LIKE BUST. * YOU DO THE FIRST EXERCISE, REST 15 SECONDS, AS YOU MOVE ON TO THE SECOND EXERCISE, THEN REST 15 SECONDS TO DO THE THIRD EXERCISE. * THIS IS ONE COMPLETE CYCLE * ROCKY DOES THREE OF THESE CYCLES TOTALING NINE SETS, FOR A PARTICULAR BODY PART, THAT HE WANTS TO ADD QUICK GROWTH TO, RESTING ONE TO TWO MINUTES BETWEEN EACH THREE SET CYCLE. 2. A STATIONARY CYCLE IS WHEN YOU DO THE SAME EXERCISE THREE TIMES BY RESTING 15 SECONDS IN BETWEEN EACH OF THE THREE SETS. * CHOOSE A COMFORTABLE WEIGHT THAT YOU CAN EASILY DO 10 REPS WITH, REST 15 SECONDS AND DO THE SECOND SET, REST 15 SECONDS AND DO YOUR THIRD SET, THIS COMPLETES ONE FULL CYCLE OF THREE SETS. * SOMETIMES ROCKY GOES ALL OUT AND BEGINS WITH A WEIGHT HE CAN ONLY DO TEN REPS WITH, REST 15 SECONDS AND MOVES DOWN THE RACK TO A LIGHTER WEIGHT AND DOES HIS SECOND SET, REST 15 SECONDS AND MOVES DOWN THE RACK AND DOES HIS THIRD AND LAST SET OF ROCKYS DROP SET CYCLE. * ROCKYS FULL CYCLING IS WHEN YOU DO THE FIRST SERIES OF THREE SETS, MOVING OR STATIONARY, REST ONE TO TWO MINUTES AND DO IT AGAIN, REST ONE TO TWO MINUTES AND DO IT AGAIN FOR THREE COMPLETE SERIES OF THREE SETS, TOTALING NINE SETS. * THAT IS ROCKYS FULL EXPLANATION OF ROCKYS CYCLING! ** ROCKY INVENTS ROCKYS MAXX CYCLING ROUTIEN * CLICK SEE MORE READ MAXX CYCLING ROUTIEN HERE * ROCKYS CYCLING ADDS GROWTH INCHES TO BODY PARTS * BY: BILL ROCKY HONEY, PRO TRAINER I.F.B.B. MR. U.S.A. FREE .ROUTIENS>facebook/billrockyhoneysmaximumfitnessmagazine * BILL ROCKY HONEYS MAXX CYCLING ROUTIEN * BILL ROCKY HONEYS MAXX SUPER SET CYCLING * BY: RONNIE CARPENTER, EDITOR MAXIMUM FITNESS MAG. ** TRAIN AT YOUR OWN RISK, ROCKYS WEBSITES OR BILL ROCK HONEY NOTRESPONSIBLE FOR INJURY FROM TRAINING OR DIET OR FITNESS, SEE YOUR DOCTOR BEFORE BEGINNING ANY FITNESS OR DIET PROGRAM ** ROCKYS TIP - IF YOU ARE NOT DRINKING A HIGH PROTIEN DRINK OF 20 TO 30 GRAMS OF PROTIEN, OR AT LEAST EATING A HIGH PROTIEN MEAL OF THIRTY TO FORTY GRAMS OF PROTIEN TO BE PUMPED INTO YOUR MUSCLES BEFORE TRAINING, NO MATTER WHAT ROUTIEN YOU FOLLOW, YOU WILL NOT GET RESULTS !! * IF YOU ARE DETERMINED TO GO AGAINST THIS KNOWN KNOWLEDGE OF PROTIEN BEFORE TRAINING, THEN DONT SCREAM AND HOLLER, WHEN YOU DO NOT GET RESULTS. * ROCKYS PROTIEN DRINKS BEFORE TRAINING IS PUBLISHED IN ALL HIS MAGAZINES AND FITNESS CENTERS, SINCE 1971, CLICK ON ROCKYS FACEBOOK WEBSITES BELOW AND SCROLL AND READ ALL ROCKYS SECRETS, GIVEN FREE HERE AT FACEBOOK TO HELP PEOPLE. ** ROCKYS TIP - IF SOMETHING WORKS, THEN DO MORE OF IT, BUT STOP IF ANYTHING HURTS BILL ROCKY HONEY - THIS CYCLING ROUTIEN WORKS !! ** ROCKYS TIP - YOU CAN ADD UP TO ONE FULL INCH ON YOUR ARMS OR OTHER BODY PARTS IN LESS THAN ONE MONTH FOLLOWING ROCKYS CYCLING ROUTIEN !! ** ROCKYS TIP - ROCKY TRAINS BICEPS BEFORE CHEST, BUT NEVER AFTER BACK, CLICK LIKE AT A ROCKYS FACEBOOK WEBSITE AND RECEIVE ROCKYS FULL BODY BEST ILLUSION ROUTIEN. ** ROCKYS TIP - ROCKY TRAINS TRICEPS BEFORE BACK, BUT NEVER TRAINS TRICEPS AFTER CHEST. * HERE IT IS - MONDAY - 1. BICEPS - 2. CHEST * HERE IT IS - WEDNESDAY 1. TRICEPS - 2. BACK * HERE IT IS - FRIDAY 1. CHEST - 2. SERRATUS 3. SHOULDERS (UPRIGHT ROW ONLY) 4. BACK - 5. TRICEPS - 6. BICEPS * STEP 1. *** ROCKYS CYCLING EXPLANATION *** * 1. A MOVING CYCLE IS WHEN YOU LINE UP THREE DIFFERENT EXERCISES FOR A BODY PART, LIKE BICEPS. * YOU DO THE FIRST EXERCISE, REST 15 SECONDS, AS YOU MOVE ON TO THE SECOND EXERCISE, THEN REST 15 SECONDS TO DO THE THIRD EXERCISE. * THIS IS ONE COMPLETE CYCLE * ROCKY DOES THREE OF THESE CYCLES TOTALING NINE SETS, FOR A PARTICULAR BODY PART, THAT HE WANTS TO ADD QUICK GROWTH TO, RESTING ONE TO TWO MINUTES BETWEEN EACH THREE SET CYCLE. 2. A STATIONARY CYCLE IS WHEN YOU DO THE SAME EXERCISE THREE TIMES BY RESTING 15 SECONDS IN BETWEEN EACH OF THE THREE SETS. * CHOOSE A COMFORTABLE WEIGHT THAT YOU CAN EASILY DO 10 REPS WITH, REST 15 SECONDS AND DO THE SECOND SET, REST 15 SECONDS AND DO YOUR THIRD SET, THIS COMPLETES ONE FULL CYCLE OF THREE SETS. * SOMETIMES ROCKY GOES ALL OUT AND BEGINS WITH A WEIGHT HE CAN ONLY DO TEN REPS WITH, REST 15 SECONDS AND MOVES DOWN THE RACK TO A LIGHTER WEIGHT AND DOES HIS SECOND SET, REST 15 SECONDS AND MOVES DOWN THE RACK AND DOES HIS THIRD AND LAST SET OF ROCKYS DROP SET CYCLE. * ROCKYS FULL CYCLING IS WHEN YOU DO THE FIRST SERIES OF THREE SETS, MOVING OR STATIONARY, REST ONE TO TWO MINUTES AND DO IT AGAIN, REST ONE TO TWO MINUTES AND DO IT AGAIN FOR THREE COMPLETE SERIES OF THREE SETS, TOTALING NINE SETS. * THAT IS ROCKYS FULL EXPLANATION OF ROCKYS CYCLING! * STEP 2. *** ROCKYS BICEPS & TRICEPS CYCLING ROUTIEN * ROCKYS BICEPS CYCLING * 1. STANDING SLIGHT LEAN OVER BRACED STRAIGHT BAR MODE STRAIGHT OUT IN FRONT, ONE ARM DUMBBELL CONCENTRATION CURL. 3 X 10 REST 15 SECONDS. * 2. ONE ARM DUMBBELL PREACHER CURL, STRAIGHT BAR MODE 3 X 10, REST 15 SECONDS * 3. ONE ARM DUMBBELL HALF REPS PREACHER CURL, LEANING ARM OUT TO HIT UPPER INNER BICEPS TO FORM THE BALL EFFECT BASEBALL BICEPS 3 X 10 * REST ONE TO TWO MINUTES AND DO THESE THREE EXERCISES ROCKYS SECOND CYCLE , REST ONE TO TWO MINUTES AND DO ROCKYS CYCLE THE THIRD TIME * ROCKYS TRICEPS CYCLING * 1. CLOSE GRIP BENCH PRESS OR TRICEPS DIP MACHINE OR DIPS BETWEEN CHAIRS 3 X 10 REST 15 SECONDS * 2. ONE ARM DUMBBELL LYING DUMBBELL EXTENTION (SKULL CRUSHERS) 3 X 10, REST 15 SECONDS * 3. LAT BAR PRESS DOWNS OR AT HOME, LEAN OVER PALMS FACING EACH OTHER, PLACE HANDS ON KNEE HIGH DRESSER AND DO ONE ARM PRESS DOWNS, OR IF JUST BEGINNING, USE TWO ARMS. * REST ONE TO TWO MINUTES AND DO ROCKYS SECOND CYCLE OF ALL THREE EXERCISES 3 X 10 * REST ONE TO TWO MINUTES AND DO ROCKYS THRID CYCLE OF ALL THREE EXERCISES 3 X 10 * THESE TWO ROCKYS BICEPS, TRICEPS CYCLES TOTALS NINE SETS FOR BICEPS AND NINE SETS FOR TRICEPS. * STEP 3. YOU MAY ALSO SUPER SET BACK AND FORTH BICEPS AND TRICEPS, ONE FULL CYCLE OF THREE SETS FOR BICEPS WITH THREE SETS FOR TRICEPS, BACK AND FORTH UNTIL ALL THE DESIRED CYCLES FOR BICEPS AND TRICEPS - ONE, TWO OR THREE COMPLETE ROCKYS CYCLES ARE COMLETED. * THATS IT TO ADD ONE FULL INCH TO ARMS AND OR GUNS ! BEST RONNIE __________________________________________ Staff / Grecian Hall of Fame Inc.©, Ronnie Carpenter Editor © COPYRIGHT 1971 - 2014 GRECIAN INTERNATIONAL ATHLETIC HALL OF FAME INC. © - DIVISION GRECIAN INTERNATIONAL HEALTH CLUBS © OWNED BY THE MIGHTY GOD KINGDOM WORLDWIDE © - EXECUTIVE OFFICES, CHATTANOOGA, TENNESSEE U.S.A. 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Posted on: Mon, 26 Jan 2015 23:10:04 +0000
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