Not exact matches
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
Your main task is to lift more weight, allowing you to perform repetitions in the range of 5 - 8 reps. Try cutting out the isolation
exercises (like triceps extensions, biceps
curls,
cable flyes etc...).
In order to fully engage and work the wrist flexors, incorporate
exercises such as barbell wrist
curls,
cable wrist
curls, and dumbells wrist
curls into your routine.
The one arm high
cable curls are a great
exercise to build up the biceps while adding in a little core stability.
High
cable curls are the best
exercise to pump up the biceps and give them a shape that will turn heads.
A ton of biceps and triceps
exercises, leg extensions and leg
curls, pec decks,
cable crossovers and dumbbell flyes, and so on.
You can use a variety of different attachments to perform the
cable curls including a rope, a straight bar, or rotating
cable handles, for your second
exercise, you he best is if you do it with a curve bar.
If you have done at least three of the above
exercises and you feel you can't do anymore then leave it, but if you'd rather train till failure then the standing biceps
cable curl will leave you feeling burnt out by the time you complete your final set.
So last workout they
exercised their biceps doing barbell
curls on a preacher bench, this workout they'll use a Nautilus biceps machine and next workout they'll do
cable curls on the low pulley.
Bicep
curls with dumbbells are still a great
exercise, but here are pictures of
cable bicep
curls.
A: breathing squat 1 x 20 immediately followed by stiff - arm pullover 1 x 20 5 minutes rest good morning 2 x 8 incline bench press using thick bar 3 x 5 seated
cable row using shoulder - width bar 3 x 7 close - grip bench press using reverse grip 3 x 7 hang from chinning bar until failure gripper work B: trap - bar deadlift 3 x 5 trap - bar deadlift for four progressively heavy singles 5 minute rest seated overhead press using thick bar (in front) 3 x 5 - 7 standing biceps
curl with straight bar and narrow grip 3 x 8 - 10 seated alternate hammer
curl 2 x 8 - 10 thick bar hold with overhand grip: twice to failure (20 to 40 seconds each) weighted crunch using ab - mat or ab - bench 1 x 20 - 25 Notice that you are no longer limited to the
exercises in the McRobert books.
And of course, you will see how Ben will talk about certain things you can do to make regular
exercises like dumbbell
curls,
cable curls and incline
curls be 10 times more effective!