(1 - 2 sets on each)
Side lateral machine (special set - up Ray set up on a Marcy multi unit) 45 degree leg press Leg extension Leg curl Calf machine
Not exact matches
To exercise his shoulders, The Rock does 4 sets of 12 reps each of barbell shoulder presses, leverage shoulder presses, standing low - pulley deltoid raises, a bent over version of
side lateral raises and some normal reverse
machine flyes.
A typical superset can include
machine leg presses and lying leg curls, wide grip pull - ups and push - ups, cable
side laterals and seated dumbbell presses, or close grip bench presses and barbell curls.
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
Friday: Seated Leg Presses Lying Leg Curls Smith
Machine Lunges Stiff - Legged Deadlifts Box Jumps (3 x20 reps) Calf raises (3 x20 reps) Seated Overhead Dumbbell Press Dumbbell Front Raises Dumbbell
Side Raises Bent - Over
Lateral Raises
Quads: squat (or leg press), leg extension Leg bi: leg curl on 2 different
machines calves: standing calf raise, seated calf raise Chest: bench press, cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck press,
side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension, cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches, cable
side crunches
The standing
side raise is very easy to be done at home and you can even buy a
machine for the
side raises exercise and do
lateral lift by standing dumbbell
side lateral raises at your home.
Therefore,
machine lateral raise should be your new exercise of the first choice if you goal is to increase the size of your
lateral deltoid heads (those on the
sides of you).
Side machine raises primarily work the side (lateral) shoulders but the front and rear shoulders as well as the traps, also come into p
Side machine raises primarily work the
side (lateral) shoulders but the front and rear shoulders as well as the traps, also come into p
side (
lateral) shoulders but the front and rear shoulders as well as the traps, also come into play.