Squat with band resistance Dips of chair Step - ups on to chair / coffee table Lunge walks Lunge jumps Push - ups Stair sprints Stability Ball squats Stability ball back
extension Dumbbell shoulder press Push - up with DB row
Not exact matches
Leg
Extension 2 x 10 - 15 Straight leg deadlift 2 x 10 - 15 Upright row (hands
shoulder width apart) 2 x 10 - 15 Scott biceps curl 2 x 10 - 15 French bench
press on a flat bench 2 x 10 - 15 Cable row 2 x 10 - 15
Dumbbell bench
press 2 x 10 - 15
Day 3
Shoulder press — 2 sets Hammer shoulder press — 2 sets Upright row — 2 sets Hammer curl — 2 sets Barbell curl — 2 sets Preacher curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets Dumbbell overhead extension &mdash
Shoulder press — 2 sets Hammer
shoulder press — 2 sets Upright row — 2 sets Hammer curl — 2 sets Barbell curl — 2 sets Preacher curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets Dumbbell overhead extension &mdash
shoulder press — 2 sets Upright row — 2 sets Hammer curl — 2 sets Barbell curl — 2 sets Preacher curl — 2 sets Cable pushdown — 2 sets Skull crusher — 2 sets
Dumbbell overhead
extension — 2 sets
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
Suggested Exercises: Leg
extension and then Squats, deadlift or leg
press Leg Curl then Squats, deadlift or leg
press Lateral Raise then
dumbbell shoulder press or military
press
Some of my favourite exercises to perform drop sets with are: Leg
press Leg
extension Shoulder press Lateral raise
Dumbbell chest
press Cable flye Skull crusher Cable bicep curl
Compare the bench
press (
shoulders and elbow joints) versus the
dumbbell fly (elbows only), or the squat (ankles, knees, hips) versus the leg
extension (knees only).
Pulling Power Movement: Bent over or Pendlay rows 3 sets of 3 - 5 reps Assistance Pulling movement: Weighted Pull ups 2 sets of 6 - 10 reps Auxiliary Pulling movement: Rack chins 2 sets of 6 - 10 reps
Pressing Power Movement: Flat dumbbell presses 3 sets of 3 - 5 reps Assistance pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement: Seated dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 -
Pressing Power Movement: Flat
dumbbell presses 3 sets of 3 - 5 reps Assistance
pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance pressing movement: Seated dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 -
pressing movement: Weighted dips 2 sets of 6 - 10 reps Assistance
pressing movement: Seated dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10 reps Auxiliary extension movement: Skull crushers 3 sets of 6 -
pressing movement: Seated
dumbbell shoulder presses 3 sets of 6 - 10 reps Auxiliary curling movement: Cambered bar curls 3 sets of 6 - 10 reps Auxiliary
extension movement: Skull crushers 3 sets of 6 - 10 reps