Not exact matches
Although many people choose to do the bent -
over dumbbell flyes with
cables, research has shown that this is not optimal for isolating the rear deltoids.
Primarily focusing on your back, these can be done in different ways: seated with
cables, the Pendlay method, bent
over with barbells or
dumbbells, and even changing up your grip with supinated or pronated.
Seated
cable rows, bent
over barbell rows, inverted rows, one arm
dumbbell rows, incline
dumbbell rows, T - bar rows and even certain machine rows are all great options.
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
This DVD is the most comprehensive collection of metabolic strength training combinations, complexes and circuits ever assembled — With
over 100 metabolic protocols using Barbells,
Dumbbells, Kettlebells, Medicine Balls,
cables & resistance bands, the Landmine, the Core Bar and even bodyweight exercises for accelerating metabolism, reducing body fat and improving work capacity!
Cables provide many benefits
over dumbbells: you're able to maintain steady, constant tension throughout the entire exercise (range of motion).
There are also many arm raise exercises such as standing or seated side lateral raises,
cable front or lateral raises, standing or seated front raises, standing or seated bent
over dumbbell lateral, lying side laterals, and reverse pec.
Exercises that build these muscles include rear deltoid raises, seated
cable rows, wide - grip lat pulls, pull - ups, bent -
over rows, and one - arm
dumbbell rows.
Bending
over, either in
dumbbell or
cable version is the only way to effectively target the rear deltoid muscles.
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: