75 Degree Incline DB Bench Press DB Bench Press One Arm Rows DB Pullovers Bent Over Lateral Raises DB Upright
Rows Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (Press with heels) Lying Leg Curls Calf Raises
Not exact matches
Examples of mid-range movements are: leg press, bent - over barbell
rows,
dumbbell bench press,
dumbbell overhead press, barbell biceps
curls, dips and pull - ups.
Chin ups — 3 sets to failure Bent
rows / Deadlifts (alternate each week)-- 2 - 3 warm up sets then 2 x 5 - 8 reps Wide grip lat pull - downs 2 work sets, 8 reps EZ
curls — 2 sets,8 - 10 reps Hammer
dumbbell curls — 2 sets, 8 reps Crunches — 3 sets, 25 reps
Leg Extension 2 x 10 - 15 Straight leg deadlift 2 x 10 - 15 Upright
row (hands shoulder width apart) 2 x 10 - 15 Scott biceps
curl 2 x 10 - 15 French bench press on a flat bench 2 x 10 - 15 Cable
row 2 x 10 - 15
Dumbbell bench press 2 x 10 - 15
Deadlifts 2 x 5 abs 3 x 15 - 20 reps with a plate on your chest
Rows 2 x 4 - 8reps (do variations of barbel and dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12 reps Hammer curls 2 x 8 - 12
Rows 2 x 4 - 8reps (do variations of barbel and
dumbbell rows on alternate weeks) Pull downs 3 to failure Wide grip curls 2 x 8 - 12 reps Hammer curls 2 x 8 - 12
rows on alternate weeks) Pull downs 3 to failure Wide grip
curls 2 x 8 - 12 reps Hammer
curls 2 x 8 - 12reps
Amanda Ferguson demonstrates push - ups, bicep
curls and
dumbbell rows.
Day 3 Shoulder press — 2 sets Hammer shoulder press — 2 sets Upright
row — 2 sets Hammer
curl — 2 sets Barbell
curl — 2 sets Preacher
curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets
Dumbbell overhead extension — 2 sets
Squat — 1 × 20 (do as many warm up sets as you think you will need to be well prepared)
Dumbbell pullover — 1 x 20 Bench press — 2 x 8 - 10 Bent over barbell
rows 2 × 8 - 10 Military press — 2 x 6 - 8 Barbell
curls — 1 x 15 Crunches 2 x 20
The exercises which are most suitable for partial reps include the bench press, squats, deadlifts, barbell and
dumbbell curls, barbell shoulder press, dips, close grip bench, pushdowns and bent - over
rows.
Sample Exercise Setup: Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1
row, 1 pulley or machine
row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or
dumbbell, cable pressdown, machine dip Biceps — 3 exercises, preacher
curl, barbell or
dumbbell curl, cable
curl Quads — 3 exercises, press of some kind, extension, hack or press or squat of some kind Hams — 1 exercise, leg
curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts, cable reverse crunches Traps — 1 exercise, shrugs
Day One — Pull Deadlifts 3 sets x 5 reps
Rows 3 sets x 6 - 8 reps Weighted pull ups or chins ups 3 sets to failure Barbell or
dumbbell curls — 5 sets x 5 reps
I was looking forward to using the Tyler Grips handles for things such as
Dumbbell and Barbell
Curls,
Rows, Cleans, etc. in order to force my hands to train in a more open position and thus increase the challenge level of the handles.
The exercises I occasionally use these for are:
dumbbell and barbell presses,
rows, and
curls.
Or even exercise with
dumbbells for bicep
curls and one arm
rows.
Even if you're a newbie to weight training, skip the machines in the circuit that you do need for safe heavy lifting on leg press, chest press, and seated
row or lat pull down and do bicep
curls and triceps exercises (see below) using
dumbbells.
I'd recommend 2 - 3 minutes for the bigger stuff (bench press, squats, deadlifts, barbell
rows, etc.) and 1 - 2 minutes for the smaller stuff (biceps and triceps exercises, lateral raises, leg
curls,
dumbbell flyes, etc.).
For example, Pillar # 3 can be made more functional with a standing alternating band pull, or we can provide a hypertrophy emphasis with a bent - over
dumbbell row or
dumbbell curl.
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curls, cardio, chest, chest flyes, chest flys, chest press, complex carbohydrates,
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dumbbell burls, dumbells, EZ bar, EZ cable
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curls, high protein meals, incline chest press, lat pulldowns, lateral raises, leafy vegetables, low carb meals, Mickey O'Neil, nautilus, pec deck machine, pulldowns, pullups, pushups, seated
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row, Thelma & Louise, Thelma & Louise diet, Thelma & Louise workout, Thelma & Louise workout routine, treadmill, tricep pushdowns, triceps, Troy, Troy diet, Troy workout, Troy workout routine, Tyler Durden, Tyler Durden diet, Tyler Durden workout, Tyler Durden workout routine, whole foods
Routine 3: Medium — Heavy Weight Warm - up Bench Press: 15 / 12 / 8 / 6 / 4 / 2 / 1 reps Barbell Squat: 20 Reps (Deep Breathing / 60 % RPM) Bent Over Barbell
Row: 15 / 12 / 10 Reps Incline
Dumbbell Bench press: 50 Reps Seated
Dumbbell Curls: 15 Reps
I'm doing squats, ez bar
curls,
dumbbell bench and bent
rows one day... and deadlifts, seated press and shoulder - width upright
rows only to bottom rib on the next day.
Bench press then Lat pull down
Dumbbell flyes then seated cable row Incline dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
Dumbbell flyes then seated cable
row Incline
dumbbell press then bent over row Bicep curls then tricep push down Squats then milita
dumbbell press then bent over
row Bicep
curls then tricep push down Squats then military press
Friday: Back and Biceps Dead lifts 3 x 6 Lat pull downs 3 x 8 Seated
rows 3 x 6 Barbell
curls 3 x 6
Dumbbell curls 3 x 6 Shrugs 3 x 8
Dumbbells are great for a wide variety of exercises, from goblet squats and single - leg deadlifts to
dumbbell rows and of course, bicep
curls.
Day Three: Pull - downs 1 x 50, 1 x 100 Bent - over
Rows 1 x 50 Seated
Rows 1 x 100 Pullovers1 x 100 Deadlifts 1 x 50 Hyperextensions 1 x 50 Barbell
Curls 1 x 100
Dumbbell Curls 1 x 100 Preacher
Curls 1 x 100 Reverse
Curls 1 x 100 Wrist
Curls 1 x 100
Rather than putting all your effort into single - arm movements for exercises like
curls,
rows or extensions, pick up two
dumbbells or kettlebells.
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg
curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell
row 1 x 8 - 12 French press with EZ bar on decline bench 1 x 8 - 12 standing biceps
curl with straight bar and narrow grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
bent - legged deadlift with Olympic bar 2 x 8 - 10 followed immediately by light
dumbbell pullover 2 x 15 rest 5 minutes after both sets one - legged calf raise 1 x 15 - 20 D.A.R.D. raise 1 x 8 - 10 leg press on angled leg press machine 1 x 10 - 12
dumbbell bench press 1 x 8 - 10 incline
dumbbell flye 1 x 8 - 10 pullover 1 x 8 - 10 barbell
row with underhand grip 1 x 8 - 10
dumbbell overhead press with 1
dumbbell 1 x 8 - 10 shrug 1 x 6 - 8 seated overhead triceps
dumbbell extension 1 x 8 - 10 standing biceps
curl with straight bar and arm blaster 1 x 8 - 10 hammer
curl 1 x 8 - 10 crunch 1 x 15 - 20
These workouts should take you about an hour but if that's too long, leave out the one - arm
dumbbell row and lying hamstring
curl.
Pulling Power Movement: Bent over or Pendlay
rows 3 sets of 3 - 5 reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6 - 10 reps Auxiliary Pulling movement: Rack chins 2 sets of 6 - 10 reps Pressing Power Movement: Flat
dumbbell presses 3 sets of 3 - 5 reps Assistance pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement: Seated
dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary
curling movement: Cambered bar
curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 - 10 reps
FIRST incline press using thick bar 1 x 8 - 10 incline
dumbbell flye 1 x 15 - 20 incline press using thick bar 1 x 8 - 10
dumbbell bench press 1 x 8 - 10 flat bench
dumbbell flye 1 x 15 - 20
dumbbell bench press 1 x 8 - 10 front pulldown or chin 1 x 8 - 10 stiff - arm pulldown 1 x 15 - 20 front pulldown or chin 1 x 8 - 10 one
dumbbell pullover drop set of 3 x 8 close - grip bench press 1 x 8 - 10 pushdown with rope handle 1 x 15 - 20 close - grip bench press 1 x 8 - 10 seated overhead (one - arm) extension drop set 3 x 8 incline or hanging kneeups 1 x 8 - 10 ab - bench crunch 1 x 15 - 20 incline or hanging kneeups 1 x 8 - 10 SECOND [2]
dumbbell upright
row 1 x 8 - 10 standing forward - lean lateral raise 1 x 15 - 20 [2]
dumbbell upright
row 1 x 8 - 10
dumbbell (two - arm) press drop set 3 x 8 incline one - arm
dumbbell lateral 1 x 8 bent - over
dumbbell lateral drop set 3 x 8
dumbbell (two - arm)
row on high bench 1 x 8 - 10 seated bent - arm bent - over
dumbbell lateral 1 x 15 - 20
dumbbell (two - arm)
row on high bench 1 x 8 - 10 one - arm
dumbbell row 1 x 8 - 10 barbell shrug [wrist straps or hooks are fine] 1 x 15 - 20 standing
dumbbell curl w arm - blaster 1 x 8 - 10 spider
curl with E-Z
curl bar 1 x 15 - 20 cable
curl with straight bar 1 x 8 - 10 incline (two - arm)
curl drop set 3 x 8 incline (two - arm) hammer
curl drop set 3 x 8 rotator cuff with ShoulderHorn and
dumbbells 1 x 8 - 10 hang from chinning bar'til failure THIRD front squat 1 x 6 - 8 leg extension 1 x 15 - 20 front squat 1 x 6 - 8 sissy squat 1 x 8 - 10 supine leg
curl 1 x 15 - 20 leg press on angled leg press 1 x 8 - 10 stiff - legged deadlift 1 x 8 - 10 immediately followed by back extension 1 x 30 - 50 (no weight) 5 minute rest leg press calf raise 1 x 20 leg press calf raise 1 x 15 standing calf raise 1 x 12 - 15 seated calf raise 1 x 12 - 15 D.A.R.D raise 1 x 8 - 10 4 - way neck work with towel — 1 15 - second rep for each of the 4 ways TIPS for using this program in your weight lifting routines:
Modified Giant - set: Rear Delt
Rows (performed like a reverse bench press) 2 sets (Rest 45 seconds)
Dumbbell Shoulder Press 2 sets (Rest 45 seconds) E-Z
Curls 2 sets (Rest 45 seconds) Close Grip Bench Press 2 sets (Rest 45 seconds)