Not exact matches
After that, you can add variety by alternating the last two exercises with
dumbbell presses and close -
grip shoulder
presses.
To better isolate his upper chest fibers, he uses
dumbbells for incline
presses with a neutral
grip; and to effectively train his outer and inner pecks he loads his peck deck machine with rubber bands that increase the tension at the end of the movement.
Dumbbell incline bench
press 2 x 10 - 15 Barbell Squats 2 x 10 - 15 Hyperextension 2 x 10 - 15
Dumbbell side raises 2 x 10 - 15
Dumbbell «Hammer» curls 2 x 10 - 15 Nnarrow
grip bench
press 2 x 10 - 15 Pulldowns 2 x 10 - 15 Circuit workout 3 — Friday
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.
Grab a
dumbbell with your left hand, using a neutral
grip, and curl and
press the weight overhead while keeping your head up, shoulders back and spine neutral.
The exercises which are most suitable for partial reps include the bench
press, squats, deadlifts, barbell and
dumbbell curls, barbell shoulder
press, dips, close
grip bench, pushdowns and bent - over rows.
I'm a fan of close
grip benching along with neutral
grip dumbbell bench
pressing first, then shifting the focus to various machine or lighter weight extension movements (
press downs, overhead extensions, dips, etc.).
Arnold
Press 2 - 4 sets of 8 - 15 reps (no rest) Lateral Raises 2 - 4 sets of 8 - 15 reps (no rest) Bent Over Laterals (Pronated
Grip) 2 - 4 sets of 8 - 15 reps (no rest)
Dumbbell Shrugs 2 sets of 10 - 15 reps 2 - 4 sets of 8 - 15 reps (no rest) External Rotations 2 - 4 sets of 8 - 15 reps (60 second rest)
If there is pain with this movement, regress back to neutral
grip dumbbell bench
pressing.
The next movement is standing
dumbbell presses using a hammer
grip.
For example, the first superset would be
dumbbell squats paired with
dumbbell chest
presses or close -
grip pushups.
Perform a hammer curl with both
dumbbells before twisting your wrists out, keeping a firm
grip on the
dumbbells into a shoulder
press.
100 incline
dumbbell press (I know michael says flat, but my upper chest lags, so I place the bench on a slight incline and I make sure I mix up between a hammer
grip to a straight
grip to get the right pump in my chest... I get to about 65 reps very quickly with about 15 lb weights, take about a 3 second breather, and do another 15 - 20 reaching 80 reps, get another 3 second breath, 10 more reps, and a quick last break and I pound out my last 10 reps for a 100 total Reps
Out of those, the
dumbbell and kettlebell provide unilateral qualities, and out of those the kettlebell provides the most variety due to the
grip attributes of the kettlebell, over 50 +
press variations can be created through changing of:
Exercise selection: In his defense Michael brings a good point about flat
dumbbell presses with neutral
grip for long term application without causing shoulder / bicep impegement.
Dumbbell flat
press with neutral
grip mimicks push ups without the wrist discomfort and better control of the desired load.
I use
dumbbells, so I use a hammer
grip for bench
press and bent rows, but if you're using a barbell, a wide, supinated
grip works best.
Wednesday: Chest, Shoulders, Triceps Bench
press 3 x 6 Incline
dumbbell press 3 x 6 Military press 3 x 6 Dumbbell side laterals 3 x 6 Close grip press 3 x 6 Triceps pushdow
dumbbell press 3 x 6 Military
press 3 x 6
Dumbbell side laterals 3 x 6 Close grip press 3 x 6 Triceps pushdow
Dumbbell side laterals 3 x 6 Close
grip press 3 x 6 Triceps pushdowns 2 x 8
Variable -
Grip Dumbbell Shoulder
Press One of the biggest benefits of
dumbbells is that they allow...
I'll do a reverse -
grip dumbbell bench
press to stretch the bicep tendons.
In this version, you'll be using a pair of heavy
dumbbells and performing the close
grip press exercise in a very specific way... a way designed to put even GREATER muscle - building tension on the triceps throughout the exercise.
After warming up, perform: 4 × 5 Barbell back squats (120 - second rests) 4 × 5 Barbell Romanian deadlift (120 - second breaks) 4 × 5 - 8 Incline bench
dumbbell press supersets (60 - second rest after each superset) 4 × 5 - 8 Wide -
grip pull - up supersets.
You should also perform: 3 × 8 - 12 reverse -
grip chin - up with flat bench barbell
press superset (60 - second rest) 3 × 8 - 12
dumbbell shrug with hyperextension superset (60 - second rest) 3 × 15 - 20 floor crunch with bent - knee hanging leg raise (no rest).
Chest + Triceps * Incline bench
press superset with Incline
dumbbell fly 4 sets x 6 reps * Flat bench
dumbbell press superset with decline bench
press 3 sets x 10 reps * Cable crossovers 3 sets 12 reps * Bench dips superset with lying tricep extensions 3 sets x 8 reps * Close
grip bench
press superset with tricep pressdowns 3 sets x 10 reps * Overhead
dumbbell extensions superset with
dumbbell kickbacks 3 sets x 12 reps
To be safe, do shoulder - friendly variations wherever possible (e.g. replace barbell shoulder
press with high incline neutral
grip dumbbell press; replace bench
press with neutral
grip flat
dumbbell press).
front squat 2 x 6 - 8 seated knee extension 2 x 10 - 15 leg curl — either seated or supine 1 x 10 - 15 prone
dumbbell row on high bench 2 x 8 - 12 parallel bar dip 1 x 8 - 12 barbell row 1 x 8 - 12 French
press with EZ bar on decline bench 1 x 8 - 12 standing biceps curl with straight bar and narrow
grip 1 x 8 - 12 crunch 1 x 15 - 20 incline reverse crunch with hip lift 1 x 19 - 15 back extension 1 x failure (start with just one rep and slowly work up to fifty) 4 - way neck work with towel 15 sec.
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
Bench
presses 4 x 10, 8, 6, 6 Incline
dumbbell presses 3 x 8, 6, 6 Wide -
grip chins 3 x 10, 8, 6 Barbell rows 3 x 8, 6, 6 Deadlifts 3 x 8, 6, 6 Seated barbell
presses 3 x 10, 8, 6 Upright rows 3 x 8, 6, 6 Incline situps 2 x 30 - 40 Incline knee raises 2 x 20 - 30
Mon (13 - 15reps) / Wed (10 - 12reps) / Fri (8 - 10reps) Superset: Incline
Dumbbell Bench
Press 4sets (No Rest) Close
Grip Chinups (Palms facing you) 4sets (60 seconds)
Dumbbell Chest
Presses, Semi-Supinated
Grip, 5 x 6 - 8, 3020, rest 120 seconds
Superset: Incline
Dumbbell Bench
Press 3 sets (No Rest) Close
Grip Chinups (Palms facing you) 3 sets (60 seconds)
Triceps Triceps Dips on Parallel Bars (alternate with Close
Grip Bench
Press every other workout) 4 sets of 12, 10, 8, 8 reps Straight Bar Triceps Pushdowns (alternate with Overhead
Dumbbell Triceps Extensions every other workout) 4 sets of 10 - 12 reps
Triceps: Close -
grip bench
presses (for the all three heads)- 6 sets, 6 - 10 repsPushdowns (exterior head)- 6 sets, 6 - 10 repsBarbell French
presses (interior head)- 6 sets, 6 - 10 repsOne - arm
dumbbell triceps extensions (exterior head)- 6 sets, 6 - 10 reps
Superset: Wide
Grip Pull - up (or Pull - down) to Front 4 sets 10 - 15 reps (no rest) Incline
Dumbbell Press 4 sets 10 - 15 reps (1 min rest)
The bench
press can be classified by the weight implement used (barbell,
dumbbell, machine), and the variation (
grip width, lifting phase, bench angle, stability surface).
Bench
press variations could include either straight bar,
dumbbells or machine - based, and either medium, wide or narrow
grip, as well as counter-movement, concentric - only and bench
press throw.
Therefore, it appears that isolation exercises such as bench dips and
dumbbell kickbacks display high levels of triceps muscle activity, while it is uncertain how these exercises compare to compound exercises such as the narrow
grip bench
press.
The study founds that narrow (thumbs touching)
grip push - ups,
dumbbell kickbacks and bench dips produced superior muscle activity in the lateral and long head compared to overhead triceps extension, cable pushdowns performed with a rope or bar, lying triceps extensions and close
grip bench
press.
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:
Variations of these movements that change angle work the muscles differently and in some cases can more beneficial and joint - friendly —
dumbbell floor
press, Neutral
grip eccentric chin - up, Chest supported neutral
grip dumbbell row, steep incline
dumbbell press, B - stance deadlift, Bulgarian split squats.
Modified Giant - set: Rear Delt Rows (performed like a reverse bench
press) 2 sets (Rest 45 seconds) Dumbbell Shoulder Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close Grip Bench Press 2 sets (Rest 45 sec
press) 2 sets (Rest 45 seconds)
Dumbbell Shoulder
Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close Grip Bench Press 2 sets (Rest 45 sec
Press 2 sets (Rest 45 seconds) E-Z Curls 2 sets (Rest 45 seconds) Close
Grip Bench
Press 2 sets (Rest 45 sec
Press 2 sets (Rest 45 seconds)