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
Not exact matches
Try doing
dumbbell flies,
chest presses, push - ups, arm
raises, and
chest pulls.
When you get to this position, start
raising the
dumbbell back to your
chest.
A1 Bench Press * — 3 x 8 (with 75 % of your 1 rep max) A2 Barbell Rows * — 3 x 8 B1 incline
dumbbell press — 3 x 8 B2 T - bar row or a chest supported row - 3 x 8 C1 Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
dumbbell press — 3 x 8 B2 T - bar row or a
chest supported row - 3 x 8 C1
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral raise — 3 X
Dumbbell fly — 3 x 10 - 12 C2 Seated bent over lateral
raise — 3 X 10 - 12
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
Don't listen to all these guys who give you twenty different exercises for the
chest — incline presses, decline presses, the flat bench press, incline, decline and flat
dumbbell flys, cable crossovers, front
raises, pullovers... from what I've found, overtraining the
chest really doesn't get anyone anywhere.
Grab a light
dumbbell in each hand,
raise your arms straight out in front of your
chest with the palms facing up.
Raise up one
dumbbell to your
chest.
Different muscle groups require different workouts such as: for forearms: farmers» walk and towel pull, for shoulder muscles:
dumbbell press and
dumbbell raises, for
chest enlargement: bench press and weighted dips, for hamstring muscles: lying leg curls and so on.
Use light weight in the beginning,
raising and lowering the
dumbbells directly over your lower
chest.
With a
dumbbell in each hand
raise your arms up to the ceiling so that your fists hover above your
chest.
Focusing on contracting your
chest muscles,
raise the bar /
dumbbells as quickly as safely possible back to the start position.
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So you could do overhead presses and then 5 sets of 15 on
dumbbell chest presses, rows, lateral
raises, and then arms.»
Hold a
dumbbell in each hand, palms facing each other, and
raise them up directly over your
chest (a).
Bending one elbow so arm creates a 90 degree angle, lower
dumbbell down to your
chest, keeping the other arm
raised.