Not exact matches
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
• Standing dumbbell
curls: 4 sets 12,10,8,8 • Standing
cable rope pull downs: 5 sets 15,12,10,10,8 • Standing hammer
curls: 4 sets 12,10,8,8 • Standing Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm
curls: 4 sets 10,10,8,8 • Dips on bench: 4 sets of at least 20 reps 20,20,20,20 • Seated concentration
curls or seated
machine curls: 3 sets - failure • Single arm reverse
cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or treadmill
Dumbbells, Barbells, Cardio
Machines, Medicine Balls, Rubber Bands, Step
Machine, Stationary Bike, Elliptical
Machine, Spin Bike, Swiss Ball, Squat
Machine, Flat Bench, Incline Bench, Decline Bench, Kettle Bell, Shoulder Press, Smith
Machine, Leg Press, Hack Squat,
Cables, Leg Extension
Machine, Leg
Curl Machine, Stair Stepper, Hip Abductor, Chin Up
Machine, Pull Up
Machine, Lat Pull Down
Machine, W Bar, Straight Bar, Seated Leg
Curl, Yoga Mat
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
First the routine in order Smith
machine squats deep, calf raises, hamstring
curls, flat bench or incline dumbells, seated rows or wide grip lat pull down standing
curls,
cable tricep extensions.
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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 row, shoulders, Snatch, Snatch diet, Snatch workout, Snatch workout routine, sword workout, T - bar, T - bar 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
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.
Trainers will toil for up to an hour at times performing set after set of barbell
curls, dumbbell
curls, and
machine and
cable curls in order to reach their goals.
The routine is usually «full body» (for example, leg press, bench press, sit - ups, leg extension, standing military press, seated leg
curl, biceps
curl, standing calf raise, lat pulldown,
machine back extension, seated
cable row;).