Variations: You can use several
angles on the incline bench if the bench you are using is adjustable.
Not exact matches
Lie back
on an
incline bench set to a 30 - degree
angle, holding a pair of dumbbells.
Grab a pair of dumbbells and sit down
on an
incline bench positioned at a 45 - degree
angle.
I set up
on a fully adjustable
bench that allows multiple
angles of
incline.
Lie
on an
incline bench adjusted to an
incline angle of 30 to 45 degrees, holding a pair of dumbbells over your chest with extended arms, with a slight bend at the elbows.
To hit different
angles do these shrugs seated and with your chest
on an
incline bench.
Hold a dumbbell
on each hand and lie
on an
incline bench that is set to an
incline angle of no more than 30 degrees.
Begin by lying face down
on an
incline bench that is set at about a 30 degree
angle.
The football bar should be 2 inch thick as well watsongymequipment sells this specialist bar someone should do a emg study comparing all 3 reverse
angled football bar
incline cambered bar pronate and reverse grip and the neck press done
on the
bench and the floor, would be very interesting it someone out there could do this.
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
Lie
on your side
on an
incline bench (if you can set the
angle, use about 30 degrees).
Day 2 - Shoulders, Legs, and Abs Military Press Barbell Upright Rows Bent Over Lateral Raises
On Incline Bench Squats Lunges (press with toes) Leg Extensions Stiff Legged Deadlifts Leg Curls Calf Raises Sit Ups (Go up to a 30 degree
angle only) Leg Raises Swiss Ball Crunch Knee Ins
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: