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Workouts

Hint: Barbell and dumbbell exercises use the movement path of your body, while machine exercises follow the movement path of the machine. Don't use exercises, that cause pain or any discomfort, because that can be a signal that the exercise is not effective or productive.

	Musclegroup	Exercise	Directions	Remarks	Injuries
01	Biceps	Seated Hammer Curl	Sit on a bench and bend both arms at the same time along your body	The palms of the hands must face each other during the whole movement	Too heavy weights result in chronic pain in the Biceps tendon near the elbow
02		Preacher Machine Curl	Use only one arm if you cannot move both arms parallel with each other	The forearms often will move not parallel to each other due to movement	Only hand palms with 45° bent arms can fully supinate
03		EZ Curl Bar Curl	Keep your upper arms steady and only your lower arms should move	EZ Curl Bar Curl and Hammer Curl train the Brachialis and Brachioradialis	Palms facing forward surely cause wrist pain
			Hand palms with outstretched arms won't supinate more than medially	Therefore Barbell Curl and EZ Curl Bar Curl always hurt your wrists	Thumbs ligaments pain near the carpal bones
	Musclegroup	Exercise	Directions	Remarks	Injuries

	Musclegroup	Exercise	Directions	Remarks	Injuries
04	Triceps	Lying Dumbbell Extension	Use Hexa Dumbbells and lower them next to the sides of your head	Arms above or in front of your head train the long head of the Triceps	Too heavy weights result in chronic pain in Triceps tendon near the elbow
05		Low Machine Extension	Use only one arm if you cannot move both arms parallel with each other	Elbows by the sides of your body train the lateral head of the Triceps	Chronic pain in the Triceps caput laterale tendon
06		Lying EZ Curl Bar Extension	With your head on the bench lower the EZ curl bar to your forehead	Reverse Grip Cable Bar Pushdown trains the medial head of the Triceps	Inflamed Triceps tendon also known as tendinitis
			Hand palms with 45° bent arms won't pronate more than medially	Therefore Barbell and EZ Curl Bar Extension always hurt your wrists	Small tears in the Triceps tendon aka tendinose
	Musclegroup	Exercise	Directions	Remarks	Injuries

Workouts: inhale when lowering the weight, exhale when raising the weight. Use continuous tension and add weight system with 100, 100, 40, 20 repetitions. There should be at least 48-72 hours rest for each musclegroup between two workouts. Do not exercise when you have an injury!
Disclaimer: muscles and tendons are very susceptible to injuries due to bodybuilding exercises and I herewith state, that I am not responsable for injuries. You should take in account lower back pain and risk of lumbar disc herniation, abdominal rupture and groin rupture when bodybuilding.
Heavy Squat and Deadlift can cause your vertebrae to break with not be able to walk as consequence. Heavy Bench Press damages muscles around the shoulder. Barbell Row with pulling your hands to the lower abdomen can make the vertebrae to shift resulting in severe lower back pain.