MARNIE HOLLEY – THE FIRST POLE-VAULTER AMONG THE FITNESS STARS

MARNIE HOLLEY – THE FIRST POLE-VAULTER AMONG THE FITNESS STARS

When I was going through the Competitor’s Information Forms collected during the athletes’ registration at the recent World Women’s Championships in Santa Susanna, I noticed, with surprise, that one fitness competitor practised pole-vaulting at national level.

There is one tall classic bodybuilder in the IFBB, Bjorn Vestrum Olsson from Norway, who competed in high jumping but Marnie Holley is the first IFBB competitor with the pole-vaulting experience. She was also doing gymnastics and diving, so has had a comprehensive background for performing fitness at top level.

MARNIE HOLLEY – THE FIRST POLE-VAULTER AMONG THE FITNESS STARS

MARNIE HOLLEY – THE FIRST POLE-VAULTER AMONG THE FITNESS STARSWhen I was going through the Competitor’s Information Forms collected during the athletes’ registration at the recent World Women’s Championships in Santa Susanna, I noticed, with surprise, that one fitness competitor practised pole-vaulting at national level. There is one tall classic bodybuilder in the IFBB, Bjorn Vestrum Olsson from

bodybuilding workouts for Men Friday: Triceps and Shoulders

bodybuilding workouts for Men Friday: Triceps and Shoulders
Friday is probably going to be the toughest day of the week as there are two muscle groups to be worked on in one day. So for triceps, you can start with push-ups as they are also a good warm up for the triceps.

Best bodybuilding workouts for Men Wednesday: Biceps

bodybuilding workouts for Men Wednesday: Biceps
Most men want huge, well toned biceps as biceps command attention. So for the biceps, you could do normal Bicep Curls, Thumbs-up Curls (Hammer Curls) and Barbell Curls. I have found that Preacher Curls are especially useful for the front part of the biceps. You can do all of these too in 4 sets with 10 reps to a set.

Best bodybuilding workouts for Men Tuesday: Legs

Best bodybuilding workouts for Men Tuesday: Legs
After a hard chest workout, it is advisable that you give your upper body a little break and perform the lower body workout the next day. For legs, you can warm-up by doing free-squats and stretches. Once your legs are warmed up, you can proceed to the exercise routine. There are three main muscles in the legs. The Quadriceps, the Hamstrings and the Calves.

Quadriceps: For quadriceps you can start by doing Lunges with Dumbbells. You can do 4 sets of lunges with 10 reps each. You can then either do Leg Raises on the machine or Smith Machine Squats. These too can be done in 4 sets of 10 reps each.
Hamstrings: The hamstring is the muscle on the posterior side of the thigh. To tone up this muscle, you should can do Leg Curls on the machine. This exercise can be done in the same format of 4 sets of 10 reps each.

best bodybuilding workouts for Men Monday: Chest

best bodybuilding workouts for Men Monday: Chest

Upper Chest: For the upper chest particularly, you have incline dumbbell press and incline dumbbell flies. Both these exercises ought to be done, 4 sets each and up to 10 reps a set.

Mid: For the mid chest, you could do Bench-Press and Pec-Dec or Bench Press with Chest Flies. Chest flies are slightly more difficult than Pec-Dec as a lot of energy is used to balance the dumbbells. You can do these two exercises in the same format as before: 4 sets each and 10 reps to a set.