Workouts

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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.

nr	Musclegroup	Exercise	Direction	Remark	Injury
01	Pectoralis	Flat Dumbbell Fly	Palms facing each other and keep the arms a little bent throughout the movement	Hold the dumbbells on your upper legs and push them with your upper legs in position	Front Deltoids pain, because they are easily overstretched
02	Latissimus	One Arm Dumbbell Row	Bent over with the feet next to each other and support the back by one arm on a bench	Only the upper arms should move and each side count as one set for a total of four sets	Glutaeus Medius pain, because it is disproportionately loaded
03	Deltoideus	Dumbbell Lateral Raise	Standing with palms facing each other throughout the movement till the arms are horizontal	Keep continuous tension on the side deltoids by moving the dumbbells almost down	Left Deltoideus pain due to excessive weights used
04	Trapezius	Dumbbell Shrug	Standing with the arms along the body and move only the shoulders up with less weight	Also possible to perform with the Universal Machine for easy moving along the body	Biceps tendon pain, because of using too much weight
05	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	Ligaments and tendons pain in the left hand and left wrist
06	Triceps	Lying Dumbbell Extension	Use Hexa Dumbbells and lower them next to the sides of your head	The palms of the hands must face each other during the whole movement	Left lateral head of the Triceps pain and left Triceps tendon pain
07	Quadriceps	Leg Extension
08	Hamstrings	Seated Leg Curl
09	Calves	Calf Extension
nr	Musclegroup	Exercise	Direction	Remark	Injury

Considerations

nr	Exercise	Direction	Direction	Conclusion/Direction	Injury
01	Biceps Exercises	Hand palms with outstretched arms won't supinate more than medially without rotating your arms outwards	Only hand palms with 45° bent arms can fully supinate	Therefore Barbell Curl and EZ Curl Bar Curl always hurt your wrists	Palms facing forward surely cause wrist pain
				Too heavy weights result in chronic pain in the Biceps tendon near the elbow	Thumbs ligaments pain near the carpal bones
02	Triceps Exercises	Hand palms with outstretched arms won't pronate more than medially without rotating your arms inwards	Only hand palms with 45° bent arms can fully pronate	Therefore Barbell Extension and EZ Curl Bar Extension always hurt your wrists	Inflamed Triceps tendon also known as tendinitis
				Too heavy weights result in chronic pain in the Triceps tendon near the elbow	Small tears in the Triceps tendon aka tendinose
03	Training the three heads of the Triceps seperately	Arms above or in front of your head train the long head of the Triceps	Elbows by the sides of your body train the lateral head of the Triceps	Reverse Grip Cable Bar Pushdown trains the medial head of the Triceps	The lateral head of the Triceps is the most vulnerable
nr	Exercise	Direction	Direction	Conclusion/Direction	Injury

Workouts: inhale when lowering the weight, exhale when raising the weight. Use continuous tension and add weight system with 101, 51, 26, 22 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.