Questions about workouts

[Ziggy]

I'm starting the 3-day split work out. I've only been working out for a month, but I need to get a solid 3-day work out in which it will help me build muscle and tone as well. Mainly my upper body. Is the 3-day split a good work out to begin with? If not, could you show me a work out that I would benefit greater from. If so, could you please explain a few of these work outs? I'm not sure how to perform them. Here they are:

BACK: Stiff arm pulldowns and t-bar rows.

Calves: donkey calf raises

Deltoids: shoulder press

Biceps: concentration curls

Could someone explain how to do these exercises? Thank you.

[Jean-Paul]

Back: t-bar rows.



Preparation

Bend knees slightly and bend over lever handles with back straight. Grasp lever handles with a wide overhand grip.

Execution

Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward. Repeat.

Stiff arm pulldowns
I couldn't find an illustration for stiff arm pulldowns, but here is a variation of it that would work well:



Place a bench long ways in front of a high pulley. Attach a one handed handle to it. Sit on the bench facing the machine. You should be far enough away so that your lat is completely stretched when you grasp the handle on the high pulley. Keep your back straight and head up. Place your left hand on your upper thigh to help support your Upper body. Grasp the handle of the lat pull down bar with your right hand and allow your arm to stay completely straight and for it to be extended all the way foreward. Pull the handle in your right hand straight down, with your arm locked out, until it is directly at your side. Your arm should stay straight the whole movement. Pause for a peak contraction and then lower to the starting position under control. Do the prescribed number of repetitions on your right side and then change Positions to you left side doing the same number of repetitions.


Calves: donkey calf raises



Preparation

Position lower back and hips under padded lever with arms on supports. Position toes and balls of feet on calf block with arches and heels extending off. Straighten knees.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as a Synergists muscle if knees are bent slightly during stretch.


Deltoids: shoulder press



Preparation

Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar in front of neck.

Execution

Press bar until arms are extended overhead. Lower to front of neck and repeat.


Biceps: concentration curls



Preparation

Sit on bench. Grasp dumbbell between feet. Place back of upper arm to inner thigh. Lean into leg to raise elbow slightly.

Execution

Raise dumbbell to front of shoulder. Lower dumbbell until arm is fully extended. Repeat.


Good lifting!!!

Thanks to ExRx.net and ABC Bodybuilding for the images I borrowed for this post.