Friday, December 31, 2010

New Year Eve Workout

It's the last day of year 2010.. a lot to reflect upon this past year and look forward to year 2011.

Here is the last workout of the year.

Barbell Bench Chest Press
135# x 12 reps
155# x 6 reps
165# x 4 reps x 2 sets
145# x 10 reps

Dips w/ 40#DB x 10 reps x 3 sets

Dumbbell Chest Flye w/ double situp
30/30# x 8 reps x 3 sets


Happy New Year!!

Tuesday, December 28, 2010

New Year’s Resolution Challenge 2011 by Denville Personal Trainer

New Jersey Personal Trainer and Fitness Expert Carey Yang is launching an online coaching and accountability program called New Year’s Resolution Challenge 2011 to help people overcome their weight loss and fitness challenges and transform their body and lifestyle in year 2011.




DENVILLE, NJ — December 28, 2010 — “If you have been struggling for your New Year’s resolutions, you now have another opportunity to jump-start your resolutions for a stronger and better year,” says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jersey.



Yang is launching an online coaching and accountability program called “New Year’s Resolution Challenge 2011” designed to overcome New Year’s resolution challenges many people have been facing in their weight loss and fitness goals. This program is in alliance with The GoalsGuy Gary Ryan Blair. The campaign officially starts January 3, 2011 as it is the first business day of the year 2011.



“This step-by-step system helps people set big goals, create bold challenges, and develop a massive action plan. It’s an extreme performance workout that delivers breakthrough results,” Yang says. “The secret behind the New Year’s Resolution Challenge is an accelerated coaching and accountability system that fast tracks your results by keeping you focused on and committed to your priority goals.”



This simple step-by-step process has been used by people worldwide to start their own business, triple their income, get out of debt, get in shape and so much more.



“The program is very affordable and yet it can make a very big difference in your life. It can make 2011 the wealthiest, healthiest, wisest and most rewarding year of your life,” Yang says.



For more information about the New Year’s Resolution Challenge, visit http://bit.ly/buTskW.



About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.



To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.



He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

Sunday, December 26, 2010

Post Christmas Redemption Workout for Burning Off Extra Belly Fat

It’s the day after Christmas, time for redemption workout for holiday feast.



Dumbbell Incline Chest Press

60/60# x 10 x 4 sets



Superset (3 sets)

- Lat Pulledown @ 8 x 15 reps

- Triceps Extension (pressdown) @ 5 x 15 reps



Superset (3 sets)

- Bent-over Rows @ 45/45# x 10 reps

- Barbell Biceps Curls @ 65# x 6 reps



Treadmill Cardio Interval Running

- Recovery @ 3.5 mph fast walk for 1 minute

- Active @ 6.0 mph run for 2 minutes

- Repeat for 6 cycles

Saturday, December 25, 2010

New Jersey Fitness Expert Launches Online Coaching and Accountability Program for New Year’s Resolution Challenge

New Jersey Personal Trainer and Fitness Expert Carey Yang is launching an online coaching and accountability program called New Year’s Resolution Challenge 2011 to help people overcome their weight loss and fitness challenges and transform their body and lifestyle in year 2011.



DENVILLE, NJ -- December 25, 2010 -- "If you have been struggling for your New Year's resolutions, you now have another opportunity to jump-start your resolutions for a stronger and better year," says Carey Yang, a Certified Personal Trainer, fitness expert and president of Beyond Fitness Solutions, LLC based in Denville, New Jersey.


Yang is launching an online coaching and accountability program called “New Year’s Resolution Challenge 2011” designed to overcome New Year’s resolution challenges many people have been facing in their weight loss and fitness goals. This program is in alliance with The GoalsGuy Gary Ryan Blair. The campaign officially starts January 3, 2011 as it is the first business day of the year 2011.


"This step-by-step system helps people set big goals, create bold challenges, and develop a massive action plan. It's an extreme performance workout that delivers breakthrough results," Yang says. "The secret behind the New Year’s Resolution Challenge is an accelerated coaching and accountability system that fast tracks your results by keeping you focused on and committed to your priority goals."


This simple step-by-step process has been used by people worldwide to start their own business, triple their income, get out of debt, get in shape and so much more.


"The program is very affordable and yet it can make a very big difference in your life. It can make 2011 the wealthiest, healthiest, wisest and most rewarding year of your life," Yang says.


For more information about the New Year’s Resolution Challenge, visit http://bit.ly/buTskW.

About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.


To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.

He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey@BeyondFitnessSolutions.com.

# # #

Contact Information:
C. Carey Yang
Phone: 973-303-2424
Email: Carey@BeyondFitnessSolutions.com
Web: http://www.beyondfitnesssolutions.com/

Friday, December 24, 2010

Happy Holiday Workout for Glutes, Buttocks and Thighs

You’ll thank me for your happy glutes, buttocks and thighs by following this workout routine before the holidays.




Triple Set (3 sets)

- Goblet Squat x 12 reps

- Reverse Lunges x 12 reps each leg

- Front Kick x 12 reps each leg



Superset (3 sets)

- Dumbbell Deadlift x 12 reps

- Side Kick x 12 reps each leg

Wednesday, December 22, 2010

Morris County Fitness Expert Launches Partnership and Coaching Program for New Year's Resolution Challenge




Join us for the 100 Day Challenge for New Year's resolutions beginning on Januray 3, 2011.

We thank you for your interest and look forward to your participation in our next 100 Day Challenge. Enjoy the following video which provides you with an overview of this exciting program.





Are you ready for a challenge?

Better job?

Starting your own business?

More abundance?

Happier relationship?

Fulfilled and rich life?

Losing 30 pounds?

Eating healthier?

More time for youself?

More time with family?


Yes. You can achieve whatever you want in your life. But you have to ...




And better yet, join us with thousands of other empowered high achievers in over 80 countries.





For more information about 100 Day Challenge and your personal strategic plan visit http://bit.ly/buTskW

Fitness Expert Carey Yang and Beyond Fitness Solutions Featured in Daily Record Denville Rockaway This Week Business Profile


The leading in-home fitness training and weight loss specialist Beyond Fitness Solutions, LLC and its Owner and President C. Carey Yang are featured in Daily Record Denville Rockaway This Week Business Profile.



Business name: Beyond Fitness Solutions, LLC
Type of business: On-site fitness training, wellness & lifestyle coaching, fitness & weight management seminar

Owner: C. Carey Yang

Address: Onsite in Morris County area

Telephone Number: (973) 303-2424

Website: http://www.beyondfitnesssolutions.com/
Hours of operation: By appointment only

Why did you start the business?
I have been a multi-sport athlete since my childhood, so growing up I had been always physically active. However, with my life changes in school, family and work, I was once struggling with sedentary lifestyle and poor eating habits like so many people. I finally got myself back together in good shape. In my journey, I found my passion in fitness training, nutrition education, and helping people discover their powerful body and mind. To get fit and stay in really good shape, particularly after 40, you have to have healthy habit and mindset, be 100% in your diet and 100% in your workout. It is my mission to make a difference in people’s lives by enhancing the quality of their lives through fitness training, wellness & lifestyle coaching, and education. I’m specialized in helping busy working professionals, business owners and parents who want safe, effective workouts with maximum results in minimum time.


If you could do it again, what would you do differently?

If I could do it again, I would have enrolled in a business coaching and mastermind program that could have saved me time.

What's the best business advice you have ever received?
Do what you love. Love what you do.


What personality trait helps you the most?

Indomitable spirit, perseverance, and self-discipline through martial arts and sports training help me the most to get through the ups and downs in personal life and business.


What's the hardest part of the job?

The hardest part of the job as a personal trainer and fitness coach is to help people understand that they’re worthy of everything by investing in their body, their health, and the ultimate benefits of joy, happiness and life satisfaction. Just visualize the self-confidence, looking good and feeling great after losing weight, getting in shape and living a healthy lifestyle. Invest now. Don’t pay for it later!


The easiest?

The easiest part of my job is to develop customized training program and workout routines for my clients. This is the part I love to do and am the best.


What's your least expensive product or service?

The least expensive product (and it's free) is my introductory 5-Part "Jump Start Your Body!" e-Course on muscle building, fat loss, nutrition & recipes, training strategies, core conditioning. You can download the free course by visiting my website. If you feel I’m the right trainer and coach you want to work with, simply go to my website to request a complimentary fitness consultation and discuss how I can bring values and benefits to help you transform your body, and change your life to a whole new YOU!


The most expensive?

The most expensive yet the most effective program is the "Shake Those Pounds" Intensive that consists of my signature 6-Step Dream Body BlueprintTM body transformation system, private one-on-one personal training, accountability coaching, kitchen makeover, grocery shopping tour, and shadow living. I only two clients in this program at any given time.


Describe your most unusual customer, job or work experience.
I have many baby boomer clients who want to lose weight, get in good shape and improve their health. An 60-year-old client starts kickboxing (a modified version) as part of her training program and is loving it! She feels like 50 or 45. Age is just a number as she quotes herself.


When you leave the business, what will you do?
Health and fitness is a lifelong journey. It’s true for me personally and for fitness business in helping people transform their body and improve their fitness. I would never leave the fitness and helping-people business. In fact, I'm raising capital to build my own Integrated Fitness and Wellness Center through real estate investment.

In one sentence, tell us why customers should use your services.
I have strong desire, passion, knowledge, and expertise to help people improve their health, fitness and quality of life. I’m specialized in helping busy working professionals, business owners and parents who want safe, effective workouts with maximum results in minimum time.

Do you have any new program or service coming up for the community?
I will be teaching a series of fitness training and nutrition topics in Morris Hills Adult Education program next Spring. I'm also gearing up for Spring Fitness Bootcamp class.
###

Tuesday, December 21, 2010

Jump Start Your New Year's Resolutions by Taming Holiday Bulge

This is the time of the season again when people are stressed out with holiday shopping. The economic downtime (albeit on the way of recovering) has added salt to the wound - pushing many people out of jobs.

One of the biggest traps for people wanting to lose weight is to use foods as a way of comforting themselves or soothing their stress and anxiety and make them feel good.

Many people eat even when they are physically hungry. When eating food is nothing to do with fulfilling basic survival needs and fueling your body, it becomes emotional eating - from stress, boredom, anxiety, frustation, loneliness, sadness, etc.

Holidays, parties, social functions, weather are all triggers to binge eating or emotional eating. If you feel guility after eating, that's unhealthy eating behavior. You should feel satisfied after eating for physical hungry.

On the New Year's Eve, almost everyone is reflecting the past year and looking forward to the coming year. The New Year's resolutions seem to become cliche. Many people stop making them since one-third of them quit in the first month. Half of them will be gone after six months.

Starting a new page for the New Year requires letting go of some of the bad habits and beliefs that didn't serve you.  Here are the top 7 holiday diet traps and some strategies to beat them before making a clean start for your New Year's resolutions.
  1. Dinner buffet and cocktail party. The social and family gatherings are inevitable. We're in the world of abundance - plenty of food selections and feasts. No wonder two-third of Americans are either overweight or obese. To avoid social overeating and binge, you can eat a light meal or snack packed with lean protein and fiber about one to two hours before the event. When you're not that hungry, you're  less likely to make poor unhealthy choices.
  2. Eat while you cook. Have you been wondering why it's rare to see a fit chef? When you cook, you're likely to taste a little here and there. These calories do add up. You can try to chew mint-flavored gum to keep your mouth busy. You can try to sniff peppermint oil. It helps depress appetite by stimulating the area of the brain to make you feel full. So you'll eat less even you do.
  3. Eat everything on the table. This is the one you want to be picky eater. Before you sit down to chow, "survey" the foods to be served including drinks, appetiziers, entries, deserts, etc. Instead of eating everything, choose a few (hopefully balanced out with good carb, vegetables, lean protein and essential fats) that you really like and enjoy them. Leave some room (discretionary calories) for special dishes that you can only have during the holidays.
  4. Portion, portion, portion! This is a no-brainer. But most people are still side-tracked or put themselves in situations that they don't have control. If you use a smaller plate or bowl, you'll fill up less amount of food at every meal. It will help you eat less (or the right amount). Pay attention to the recommended porition size. For example, one serving of rice is half a cup; not a full cup. That's 100 calorie difference!
  5. Mindless eating. Notice that how much more you eat when you watch TV, read magazine or listen to a CD or tape than eating alone or in silence? When your mind is busy with something else while eating, you don't fully savor the taste and tend to overeat. So start practicing 'mindful' eating.
  6. Winter domance or hibernation. The bitterly cold weather in winter makes many people become dormant or go into hibernation. They don't move much at all and certainly are less likely to burn enough calories to maintain their weight. Stay active. Do short 10 to 15 minutes of exercises using bodyweight or simple free weights at home even if you can't go to gym.
  7. Lack of quality sleep and rest. We're already a sleep-deprived nation. The hustle and bustle over the holidays just make it worse for many people to get enough 7 to 8 hours of quality sleep. When you sleep less than 5 hours, your body produces lower level of leptin, a hormone that controls how full you feel. You also have higher level of ghrelin that stimulate appetite. In the end, you tend to eat more and gain weight.
It's your decision now to release the old bad habits and make room for the new healthy positive changes.

My best wishes for the New Year!

Sign up for the 5-Part 'Jump-Start Your Body!' e-Course to help you burn fat, build muscle and get in shape really fast!
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Saturday, December 18, 2010

A New Healthier YOU for the New Year

Whether it's a resolution you set for January 1, or a goal you start mid-year to reach, you can make the next year of your life a healthier one.

The first step is to take a look at what your nutrition and exercise habits have been like for the last 12 months.

Think about questions like these and write down your answers in a notebook so that you can look back at them again a year from now:

  • How does your weight compare with a year ago?
  • Do you feel healthy and have a lot of energy or are you tired all the time?
  • Do you take vitamins or other nutritional supplements?
  • Do you eat at home most of the time? If so, what types of foods? Whole fresh foods, boxed foods or TV dinners?
  • If you eat in a restaurant, what types of restaurants do you go to and what types of foods do you choose?
  • How physically active are you? Do you exercise regularly?
  • Do you eat healthy size portions, or do you stuff yourself with every meal?
  • Do you smoke?
  • How much alcohol do you drink each week?
It's important to take an honest look at your health habits in order to set goals for your health and diet.

The next step is to set goals.

  • Do you want to lose weight?
  • Do you want to be able to run up and down your stairway without becoming winded?
  • Do you want to reduce cholesterol or lower your blood pressure?

Decide what you really want to achieve for your health and diet over the next month and over the next year.

One good goal for your first month could be to resolve to take your lunch to work four days per week for each week this month instead of eating lunch in restaurants every day.

Another example of a monthly goal would be to resolve to walk for 30 minutes four days per week each week this month.

The next step is to determine your nutritional needs. Here just some ideas you might want to consider:

  • How many calories do you need to eat each day to reach your weight gain or weight loss goal?
  • How do your eating patterns fit your lifestyle?
  • Do you feel better with three large meals per day or five smaller meals per day?
  • Will you continue to eat in restaurants often?
  • What types of fruits and vegetables do you like?
A healthy diet should give you five to nine servings of fruits and vegetables per day, 25 grams of fiber per day, five or six ounces of protein per day and a small amount of omega-3 essential fatty acids each day.

To stick with your new diet, you'll want to include foods you enjoy. If you love hamburgers, that's OK. Make them at home with whole grain rolls and cut down the size of the hamburger patty, or use ground turkey. Add lots of lettuce, onion, and tomato. Add a salad instead of fries.

Learn which foods you can substitute for the unhealthy foods you've been eating. Here are some ideas:

  • Choose crunchy raw green beans instead of chips and serve them with a little of your favorite dip.
  • Replace high fat hots with soy dogs.
  • Choose whole grain breads and pasta instead of white bread and white pasta.
  • Skip the sugary desserts and have a small dish of fresh berries with a dab of whipped cream or non-fat whipped topping...add a sprinkling of walnuts on top.
  • Use lemon juice instead of salad dressing.
  • Choose low fat ground turkey instead of high fat ground beef.
  • When you shop for healthy foods, use a shopping list and stay away from the snack food aisles and the prepackaged foods aisles as much as possible.
  • Choose fresh fruits and vegetables, whole grain breads, lean meats, fish and legumes. Avoid foods high in saturated fats, sodium, trans fats and sugar.
  • Cooking methods are also important for healthy nutrition. Sautéing is better than deep-frying your foods. Frying foods adds fats and calories and doesn't add any nutrition.
  • Steam your vegetables instead of boiling them to mush. Steaming will preserve more of the vitamins found in the vegetables. When you cook your healthy meals at home, be sure to make a little bit extra to save as leftovers to take to work or school as a healthy lunch the next day.

The next step to a healthier new you is getting enough exercise.

If you lead a sedentary lifestyle, you need to get out and get moving. Walking, running, aerobic exercise and weight lifting are all great options. Working with a qualified fitness professional is the best and safest way to get started and stick with a regular exercise program.

Getting started and staying on road to a healhier new you is not so easy. Many of us will hit road-blocks due to busy schedules, loss of motivation and weight loss plateaus.

I hope that I give you enough tips, ideas and motivation for you get started. But I don't want to leave you alone. Join me in the next New Year Resolution Start-Fast-Finish-Strong Challenge. Check out the group program, 100 Day Challenge and your personal strategic plan by visiting http://bit.ly/buTskW .

Wish you a Merry Fitness and Happy New Year!

Monday, December 13, 2010

Review of Strength Training Over 50 Fitness Program

People are living longer than ever before, and the single most important aspect of quality living after age 50 entails maintaining optimal health. Strength training exercises are an important part of every comprehensive health equation, and Strength Training for Seniors focuses on the health needs of men and women over-fifty. Its opening chapters specify separate preparatory exercises for lower body and upper body strengthening, then proceed to instruct in the following foundational exercises—


For lower body strength: the basic squat, squats with a stability ball, one-legged squats, the wide plié or goddess pose, the door squat, and the cross-over stretch

For upper body strength: wall or counter push-ups, knee push-ups, straight-legged push-ups, and the supine chest stretch

Chapters that follow focus on putting it all together, with exercises for the gluteals, the hamstrings, the quadriceps, the adductors, and the abductors, as well as the calves, shins, chest, upper back, biceps, triceps, lower back, and abdominals. The book’s concluding describe recommended cooling-down routines, and then discuss special concerns that include regimens for osteoarthritis sufferers, as well as modification of exercise plans to suit the extremely unfit or for those of advanced old age. Detailed illustrations and diagrams accompany all exercise procedures.

Study Shows Postivie Benefits for Breast Cancer Survivors by Lifting Weight

A new study published shows that weight lifting can benefit breast cancer survivors in many different ways.




In fact, the study found that lifting weights under supervision may lower women’s chances of developing lymphedema, according to results that will be published in an upcoming issue of the Journal of the American Medical Association. Lymphedema is a painful and potentially debilitating swelling of the limbs that occurs when lymph fluid cannot drain from lymph nodes as it does in healthy people.



Breast cancer survivors are often told to avoid lifting children, heavy bags or substantial weight with the arm on the side of their body from which armpit-area lymph nodes were removed. Doctors feared any stress to the arm could trigger lymphedema.



But Katheryn H. Schmitz, an associate professor at the University of Pennsylvania School of Medicine, and other researchers wondered if this advice left women with weakened arms and, ironically, at greater risk for lymphedema when they were not able to avoid lifting a weight.



Schmitz and colleagues followed 154 female cancer patients who had at least two lymph nodes removed in the past five years. Half of the women were randomly chosen to participate in a 13-week supervised weight-lifting program. The other half were not enrolled in the exercise program.



A year later, 11 percent of the women in the weight-lifting group developed lymphedema, compared with 17 percent of the women in the no-exercise group.



Lifting weights, under the watch of a trained supervisor, can lower breast cancer patients risk of lymphedema.

Monday, December 06, 2010

Baby Boomers Now Can Exercise Safely, Build Strength and Prevent Injuries with Denville Senior Fitness Expert and Personal Trainer

Denville Personal Trainer Carey Yang designs a BoomerFitandTone™ training program to help baby boomers exercise safely and effectively, build total body strength and conditioning, and improve balance and prevent injuries.


DENVILLE, NJ -- December 6, 2010 -- Aging baby boomers now can learn from the best personal trainer and fitness expert on how to exercise safely, improve cardiovascular conditioning, build muscular strength and endurance, improve balance and flexibility, and prevent injuries through the BoomerFitandTone™ total body conditioning program.


“BoomerFitandTone™ is a total body conditioning Senior Fitness program borne of my years of training baby boomer clients to meet their ever changing needs and demands,” says Carey Yang, a certified personal trainer, fitness expert and the owner of Beyond Fitness Solutions, LLC based in Denville, New Jersey.

Americans are growing older and living longer. By the year 2030, approximately 21 percent (or 70 million Americans) will be over 65 years of age. As baby boomers start to reach retirement age, they are looking for ways to extend their longevity, rejuvenate their youth and improve their quality of life. Senior fitness is a growing new trend.

“Exercise in senior fitness is an important factor in preventing or at least slowing down many age-related declines in physical functions and performance,” Yang says. “In addition to losing weight and eating healthy, aging baby boomers are concerned about cardiovascular conditioning, muscular and bone strength, flexibility and balance.”


All these factors need to be taken into consideration altogether to help baby boomers improve overall health and senior fitness. Many baby boomers have pre-existing medical conditions such as heart disease, diabetes, high cholesterol, and high blood pressure. Medications may limit their exercise capacity. “It’s prudent for baby boomers to train with a fitness professional who understands their needs and has experience in developing an exercise program just for them,” says Yang.

“I have many baby boomer clients who enjoy modified kickboxing. They’re loving it! They feel powerful, strong and younger. They absolutely enjoy the workout without feeling that they are exercising,” Yang says. “This is the best gift I can give them.”

Yang advocates lifelong fitness and health. He offers a few tips for baby boomers to start an exercise program.

1. Consult an orthopaedic surgeon or sports medicine specialist if you have any prior sports or orthopaedic injuries.

2. Always warm up and stretch before any physical activity.

3. Train with a qualified fitness professional, at least in the beginning, to guide

4. Invest in good equipment and proper shoes.

5. Start slow and progress steadily.

6. Listen to your body.

About C. Carey Yang and Beyond Fitness Solutions, LLC

C. Carey Yang, Your Dream Body WorkoutXpertTM, is a certified personal trainer and fitness boot camp instructor based in Denville, New Jersey. He provides in-home personal fitness training, backyard boot camp, wellness and lifestyle coaching, and fitness and weight-management seminar. He specializes in helping busy, working professionals who want safe, effective workouts with maximum results in minimum time. Yang is the creator of the 6-Step Dream Body BlueprintTM Body Transformation System.

To learn more about lifestyle and wellness coaching, personal fitness training and nutritional counseling and to sign up for a free monthly e-zine, receive free fitness and fat loss e-books, and schedule a complimentary consultation, visit http://www.BeyondFitnessSolutions.com.


He is also available for media interviews, providing a list of tips and articles, and presenting wellness and fitness seminar. Call 973-303-2424 or email Carey at BeyondFitnessSolutions.com.

Saturday, December 04, 2010

Double Super Set Workout Routine for Build Big Chest and Wide Lat Muscles

Superset (4 sets)


- Smith Machine Incline Chest Press @ 175# x 8 reps

- Bent-over Rows @45/45# x 12 reps



Superset (4 sets)

- Reverse Cable Flye @ 3 x 12 reps

- Cable Cross Over # 5 x 12 reps
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