Vertical Jump Workout

Start Increasing Your Vertical Jump Today!!

Vertical Leap Workout.
This is a great Vertical Leap Increasing Plyometric Workout!
Do you wish you could jump higher for basketball or other sports? Do you want to fly above the rest?
You can give your self that vertical jump advantage with this great vertical Jump workout!
This Vertical Jump Increasing workout is great! It helped me personally add 1 point 3 inches to my vertical jump in less than 1 month! That is incredible results! It took me from touching the net on a basketball hoop, to being able to grab the rim with two hands and almost dunking the ball!! I wish I had continued to use this workout! Then I would be doing crazy slam dunks by now! Unfortunately I got lazy and stopped working on my vertical leap and got into weight and strength training.
But this vertical jump workout could work amazingly for you as it did for me!! And have you flying above the rest in just a few short months!!!
Start increasing your vertical Jump today!! Add this vertical jump increasing workout into your weekly routine!
I was performing this plyometric workout every 3 days; I suggest you do the same to get the best results.
But it is all up to you when it comes to increasing your vertical leap, each person is different and what works for some will not work as good for others…
Try to personalize this workout the best you can. I will write what I did and what worked for me, and you can experiment with it and see what works best for you, whether it be how many reps or sets you perform, or how long you rest in between sets, or the order you perform the different exercises or even the time of day you do this workout! Increasing your vertical leap is all up to you! And choosing what works best for you will give you the best results.

Before You get started: Have you read our FREE Vertical Leap E-book yet?
If not, request your FREE Vertical Leap e-book here!!
Get Your Free Vertical Leap Ebook

Ok lets get on our way to increasing your vertical leap!!

This vertical leap increasing workout contains 2 high intensity plyometric super sets to get you jumping and flying above your opposition and give you that vertical advantage over everybody else!!

What is a super set?
A super set involves performing two exercises back to back without a rest interval. Essentially, this technique takes the prefatigue concept to a higher level of intensity. The difference is that you don’t give the muscle time to rest between two exercises.
By proceeding immediately to the second set, additional muscle fibers are forced to work after the other fibers have already failed.
We will be super setting Regular Squats and Jump Squats, then followed by a super set of burpees and Box Jumps

If you have any queries about how to do any of the exercises in this workout, please click the links provided. You will be linked to a You tube video or a detailed description of how to perform that exercise

***Warm up legs first to prevent injury***

Super Set One: Regular weighted Squats and Jump Squats

Ok start off with Regular Squats, I personally chose a weight that I could perform 12-15 reps with, but remember choose what works best for you.
After you have completed your set of regular squats put the weight back on the rack and immediately with no rest at all Perform a set of jump squats!! Do as many reps as you can!! You have now completed one super set!!
Now just do 2 more super sets with no longer that 1 minute rest in between each one.

Super Set Two: Burpees and Box Jumps

I personally started off with 12-15 reps of burpees, immediately followed by 12-15 reps of Box jumps. With box jumps, choosing a good box height is very important, again choosing a box height to jump on is completely up to you and your abilities.
Perform 3 sets of this super set.

Your legs should be very fatigued by now, and if not than you have not worked hard enough!!!

Hopefully this vertical jump workout can help you increase your vertical leap the way it did for me! And have you flying above the rest in just a few short months!!

Dont Forget to request Your FREE vertical Ebook!! Click Here

VERTICAL JUMP SUPPLEMENTS
What supplements work best when trying to increase your vertical jump?
The best supplement to help you increase your vertical jump would be "creatine".
Creatine is used to supply energy to our muscles.
Creatine is responsible for improving high intensity training, which is perfect for the vertical jump workout above, it improves energy levels and helps you get those extra reps in! creatine is a great supplement to help you increase your vertical jump!

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Also check out the online supplement store at the bottom of this website, where you can buy some other great supplements to help you increase your vertical jump!

DO YOU WANT TO DOUBLE YOUR VERTICAL LEAP?!

**Click image to find out how you can double your vertical leap**

Tricep Workout

Triceps Workout.
Here I will teach you how to build huge muscular triceps!!
This is a great high intensity tricep building workout; add inches to your triceps with this amazing workout, this triceps workout is very intense and leaves your triceps no choice but to grow!! This triceps workout will help you get those big ripped triceps you have always wanted!! I have been using this workout for about 5 weeks now, and it, along with my great biceps workout has helped gain incredible mass to my arms! Your tricep is about 2/3s of your arm and needs to be ripped to pieces every time you work it out. I am going to show you how I do it and hopefully you can get the same results as I have with this great triceps workout.

This Triceps workout contains four very high intensity exercises to give you those huge ripped horse shoe triceps!!

OK let’s start ripping apart your triceps!!! And force them to grow!!!

Don’t forget to gulp down your pre workout supplement 30 minutes before you start working out! Pre workout supplementation is very important when performing high intensity workouts. Be sure to check out the online supplements store at the bottom of this website where you can buy great muscle building supplements safely and securely at the lowest prices on the internet!!!

****REMEMBER, IF YOU HAVE ANY QUERIES ABOUT HOW TO DO ANY OF THE EXERCISES, PLEASE CLICK THE LINKS PROVIDED, IT WILL LINK YOU TO A DETAILED DESCRIPTION ON HOW TO PERFORM THAT EXERCISE****

Before you start don’t forget to warm up! I usually do a set of push ups to warm up for my triceps workout.

EXERCISE ONE: CLOSE GRIP BENCH PRESS

This exercise is pretty much just a bench press but with a very close grip, the closer your grip the more you work your triceps.

We are going to do 3 sets of this exercise, one regular set and two drop sets.

How to do a drop set?:
Drop sets are very high intensity sets. You do as many reps as you can with one weight then you immediately reduce the weight and continue the exercise with the lighter weight so you can perform as many reps as you did with the heavier weight.

Choose a weight that will keep the intensity very high!! On your 1st set you should not be able to complete more than 12 reps, or the weight is to light.

Do your first regular set of 8-12 reps, then rest and get ready for the two high intensity sets, do not rest for longer than 1 minute.

Now do two drop sets! Do 1 set of 8-12 reps then immediately drop the weight to a weight where you can perform another 8 reps, this is counted as 1 drop set, do not rest in-between weight change. Do not rest longer than 45 seconds in between each drop set. Try get as close to muscle failure as you can! *unable to do anymore reps*
*tense your triceps at the top of the lift, try to focus all the weight on your triceps*

EXERCISE TWO: DECLINE EZ BAR TRICEP EXTENSION

This exercise is a skull crusher or French curl but on a decline bench to really stretch your triceps on the way down, this is personally my favorite triceps exercise.

Do 3 high intensity sets of 8-15 reps of this exercise, I personally do about 12-15 reps of this exercise *try to tense your triceps the hole time* *keep intensity high, get as close to muscle failure as you can!*

EXERCISE THREE: WEIGHTED BENCH DIPS

Do three high intensity sets of 8-15 reps, keeping all strain on triceps!!
By now your triceps should be burning and pumped to the max! Just one more exercise! Don’t be lazy! Keep intensity high!!

EXERCISE FOUR: SEATED OVERHEAD BARBELL TRICEPS EXTENSION

This is the last exercise! Make sure you do it at a very high intensity and give it all you’ve got! Perform three incredible sets! Rip your triceps apart and force them to grow!!!

You Triceps Must be exploding with pain by now!!

Add this workout to your weekly routine and get those huge horse shoe triceps you have always wanted!!

Don’t forget post workout supplementation! It is important to supply your body with the nutrients it need after a high intensity workout!! Make sure you take your post workout supplement within 1 hour of your workout!!
Check out the online supplement store at the bottom of this website! There you can buy great post workout supplements securely and safely at the lowest prices on the internet!!

Good luck with your tricep building goals!!

Bicep Workout

BICEP WORKOUT. BUILD THOSE BIG ARMS YOU HAVE ALWAYS WANTED!
THIS IS A GREAT BICEP WORKOUT THAT WILL LEAVE YOUR BICEPS FEELING LIKE THE ARE GOIN TO EXPLODE!
GET THOSE BIG BULGING BICEPS YOU HAVE ALWAYS WANTED WITH THIS INCREDIBLE BICEP WORKOUT!

THIS BICEP WORKOUT CONTAINS 4 EXERCISES AND IS TO BE PERFORMED AT A VERY HIGH INTENSITY.

OK LET’S GET STARTED, GULP DOWN YOUR PRE WORKOUT SUPPLEMENT AND HIT THE GYM!
PRE WORKOUT SUPPLEMENTS ARE VERY IMPORTANT WHEN YOU ARE PERFORMING HIGH INTESITY WORKOUTS.
FOR IDEAS ON PRE WORKOUT SUPPLEMENTS AND POST WORKOUT SUPPLEMENTS, SCROLL DOWN THE PAGE AND IN THE LEFT COLUMN THERE ARE PICTURES OF DIFFERENT SUPPELEMENTS. CLICK A SUPPEMENT FOR MORE INFORMATION ON IT. CHECK OUT THE ONLINE SUPPLEMENT STORE AT THE BOTTOM OF THIS WEBSITE, WHERE YOU CAN BUY SUPPLEMENTS SAFLEY AND SECURELY AT THE INTERNETS LOWEST PRICES!!!!


OK LETS START THIS INCREDIBLE BICEP WORKOUT:
*if you have any queries on how to do any of the exercises please click the links provided*

CHOOSING THE RIGHT WEIGHT:
It is very important to choose the right weight for each of the different exercises in this bicep workout.
You need to choose a weight that will keep the intensity high and really rip up your muscles. A weight is to light if you are not straining by the 9th rep; A weight is to heavy if you are straining before the third rep. A weight is perfect if you are unable to complete the 10th rep. Weights will very for the different exercises. Make sure you choose your weight wisely, because this is very important if you want to get the most out of this bicep workout, or any other workouts you do.

EXERCISE ONE: STANDING CLOSE-GRIP EZ BAR CURL
We will be using the ez curl bar for this exercise

This exercise works the outer part of the bicep
Do two regular sets of 8-12 reps, then do one more set and make it a drop set
Information on how to do a drop set is posted here
*remember no more than 1 minute rest in between sets*

EXERCISE TWO: PREACHER CURLS
BUT WITH BARBEL INSTEAD OF EZ BAR


Again do two regular sets of this exercise, then do one more set and make it a drop set
*remember keep the intensity high, try to get as close to muscle failure (not being able to complete anymore reps) as you can*

EXERCISE THREE: ALTERNATE INCLINE DUMBELL CURL
Do one set of 8-12 reps, and then do two drops sets.
*when doing a drop set do not rest in-between weight change*


EXERCISE FOUR: “21s” STANDING BARBELL CURLS
In this exercise you do 21 reps per set, each set is divided into 3 different motions, with 7 reps per motion,
1st you start out by doing 7 reps of the lower motion of a barbell curl, then you do 7 reps of the higher motion of a barbell curl, then you do 7 reps of a complete barbell curl
Example:

*do not rest in between each motion, doing the full 21 reps is considered a complete set, do three sets of this exercise*


BY NOW YOUR BICEPS WILL BE FEELING LIKE THEY ARE READY TO EXPLODE! IT IS IMPORTANT THAT YOU TAKE YOUR POST WORKOUT SUPPLEMENT WITHIN 45 MINUTES OF COMPLETING THIS BICEP WORKOUT

ADD THIS BICEP WORKOUT TO YOUR WEEKLY ROUTINE AND GET THOSE BIG BULGY BICEPS YOU HAVE ALWAYS WANTED!

Dont forget to check out the supplements store at the bottom of the website

Shoulders And Traps Super Set

Shoulder And Traps Workout.
This is a great shoulder and trap blasting SUPER set to pump up your shoulders and traps!! and get those wide shoulders and big traps you have always wanted. Give it a try and add this super set into your weekly shoulder workout!! it combines two forms of the exercise "upright rows", the close grip upright rows and the wide grip upright rows, and it combines a super set of those two exercises with a drop set.

Youtube Demo of Close grip upright rows
Youtube Demo of Wide grip upright rows

How to do a drop set?:
Drop sets are very high intensity sets. You do as many reps as you can with one weight then you imediatley reduce the weight and continue the exercise with the lighter weight so you can perform as many reps as you did with the heavier weight.

Ok so heres how this super set works:
Start of with wide grip upright rows, choose a weight that you can perform 8-12 reps with, iff you can do more than 12 reps with that weight then the weight is to light, choosing the correct weight is very important.
Set 1: do 8-12 reps of wide grip upright rows, then imediatley drop the weight to a weight that you can perform another 8-12 reps with and change your grip to a close grip and do another 8-12 reps, except this time doing close grip upright rows. *important* do not rest inbetween the two exercises*
Do 3 sets of this with no more that 1 minute rest in between sets to get best results.