Tuan Tran: Bench Press Challenge

The record for bench press at the NFL combine is 51 reps of 225 lbs, set by Justin Ernest of Eastern Kentucky in 1999. Powerlifter and bodybuilder Tuan Tran shows in this video how many repetitions he muscles:

Mike Chang: Home Chest & Back Workout

Walking around on the beach with a ripped body: Personal trainer Mike Chang makes it possible. Mike: "In this video I show you a quick home workout you can do for chest and back. This is a great workout to get started with at home if you don't have a gym membership. And I will sometimes do this workout when I don't have time to go to the gym, or when I'm traveling and don't have gym access."



The exercises:

SIDE TO SIDE PUSHUPS - 10 REPS. Move your hands wide apart as you go down, and close together when you reach the top of the pushup. Alternate sides, so that you are traveling side to side as you do your pushups.

DUMBBELL FLYS - 10 REPS. Move the dumbbells up and down in a CIRCULAR motion, not a PRESSING motion like a bench pres. Keep your arms slightly bent. Isolate your chest as much as possible - you should feel your chest muscles squeezing together as you do this, and minimal tricep involvement.

BENT ARM SIDE LATERAL - 10 REPS. Keep your arms bent at a 90 degree angle. Raise your arms upwards and to the side. You should feel this in your deltoid (shoulder) muscles primarily. If you are advanced, do this explosively like I do in the video. If you're a beginner, use slower, more strict form and isolate your shoulders more. Be careful with too much back involvement if you're first starting off (it may lead to injury if you're not conditioned to explosive weight lifting moves).

BENT OVER SIDE LATERAL - 10 REPS. Bend over at a 90 degree angle, so that your back is flat like a table top. You should feel a stretch in your hamstrings as you do this. In this position, contract the muscles of your back to bring the dumbbells upwards in a circular motion. Really contract your back as much as possible at the top of the repetition to get the most out of it. Again, use more strict, slow form than I do in this video if you are a beginner - use more explosive form if you are advanced.

DUMBBELL FRONT RAISES TO CEILING - 10 REPS. Keeping your arms bent VERY slightly (almost straight), raise the dumbbells from your legs to vertically above your head. Once again, use strict form if you are a beginner and do not initiate the movement with momentum from your back. If you are advanced, explode from the bottom with a small amount of back involvement, and use a heavier weight.

DUMBBELL GOOD MORNINGS - 10 REPS. Hold the dumbell to your chest. Bend over from your hips, being careful not to round your back excessively. Go down until you feel a stretch in your hamstring, then keeping your back straight return to the standing position.

You can do this once for a quick workout, or 3x for a more thorough workout.

Jacqueline Zediker - Pro Fitness Model and Figure

Age: 23
Height: 5'5"
Weight: 129 lbs
Waist: 25"
Hips: 38"
Thighs: 21"

How her did it

I thought I knew what it took to eat healthy and workout but I was completely wrong. After two years of doing the same eating pattern and the same workouts I finally decided to change. I surrendered my ego and allowed my boyfriend to have complete control of my diet and workouts.

I spent 9 months preparing for my first INBF figure show. My trainer and I were unsure how my body was going to react to dieting so we wanted to start as early as possible because getting lean early is better than not getting lean enough. I lifted 5 days a week for the entire 9 months. I then added 20-30 minutes of cardio for the last two months prior to my show.

Juliana Salimeni - Brazilian fitness model

           

           Juliana Salimeni is a Brazilian model born on September 24, 1986 in Sao Paolo.
Her height is 5`5 and being born on September 24, her zodiacal sign is Libra.

           Juliana is now a spokesperson for Axe in Brazil and she says she loves her job.
She was still relatively unknown, except some pictorials with her on the internet, before January 2010, when she posed for the Brazilian issue

Ilaria Montagnani , Pro martial fitness

Ilaria Montagnani is an internationally acclaimed fitness expert . Inspired by the idea of pushing physical limits to ignite inner strength, she combined her martial arts background with contemporary choreography to develop a groundbreaking approach to group fitness.

Media outlets from around the world have taken notice. Ilaria's workouts have been featured on The Today Show, Good Morning America, The Martha Stewart Show, The Dr. Oz Show, The Tyra Show, and CBS and ABC Evening News, among many others. The Wall Street Journal called her a "leading force" in the fitness world and New York Magazine labeled her one of the city's top fitness gurus. In 2010, ECA voted Ilaria Best Female Presenter.

Mike Chang: Home Chest & Bicep Workout

Bring out the "show muscles": Personal trainer Mike Chang teaches a simple yet effective chest and bicep workout to do from home. The exercises: push ups, biceps curls, dynamic push ups, and underhand front raises. All you need is a pair of dumbbells.

Tyler Sarry: New Exercise Demos

Always fit, always funny: Top model Tyler Sarry presents an impressive video sample of exercise demonstrations you can find on his website www.Tyler-Sarry.com.