Perform 4 sets with 8 - 12 reps of
dumbbell pullovers with your elbows slightly bent.
Not exact matches
The first activity is actually a superset of a couple of exercises — breathing deep squats, followed by a
pullover with a barbell or
dumbbell.
Perform 20 deep squats
with a barbell on your shoulders and then without a break immediately do 15 reps of «
pullover»
with a
dumbbell while lying across the bench «- 3 Super Series.
Bench press — 3 sets x 15, 10 and 4 reps... superset
with cable crossovers — 3 sets x 20 reps
Dumbbell flyes — 3 sets x 20, 15 and 6 reps... superset
with cable crossovers — 3 sets x 20 reps Incline bench press — 3 sets x 15 reps Barbell
pullovers — 3 sets x 25 reps Dips — 3 sets to failure Cable crossovers — 3 sets x 25 reps
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
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
This is paired
with the
dumbbell pullover, which opens up the lats while sparing the elbows, which are often irritated by chinup exercises.
If you use
dumbbell pullover exercise to open rib cage, you must work
with light weights and avoid bending too much at the elbows.
75 Degree Incline DB Bench Press DB Bench Press One Arm Rows DB
Pullovers Bent Over Lateral Raises DB Upright Rows
Dumbbell Curls Overhead Triceps Extensions Leg Extensions DB Squats DB Lunges (Press
with heels) Lying Leg Curls Calf Raises
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: