One piece of equipment that often gets overlooked is
the seated dip machine.
Make it Easier: If your gym has an assisted dip machine, or
a seated dip machine then you can use that.
Not exact matches
Use the
seated chest press, the
seated incline chest press, the pectoral fly
machine and the weight - assisted
dip / chin
machine.
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
For the
seated machine dips, have a training partner lift the weight for you so that you can perform only the lowering part of each rep.. Then, decrease the weight slightly and press the arms of the
machine down until they are near the lockout position.
• Standing dumbbell curls: 4 sets 12,10,8,8 • Standing cable rope pull downs: 5 sets 15,12,10,10,8 • Standing hammer curls: 4 sets 12,10,8,8 • Standing Triceps push down: 5 sets 15,12,10,10,8 • Standing straight bar arm curls: 4 sets 10,10,8,8 •
Dips on bench: 4 sets of at least 20 reps 20,20,20,20 •
Seated concentration curls or seated machine curls: 3 sets - failure • Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or tre
Seated concentration curls or
seated machine curls: 3 sets - failure • Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or tre
seated machine curls: 3 sets - failure • Single arm reverse cable pull downs: 3 sets of at least 20 20,20,20 • 10 - 15 mins on bike or treadmill
This is most likely the wrong idea, but because I was so used to my entire body getting a workout from swimming, at the gym, I would work out the entire body as well... from: —
seated leg press (90 lbs)-- leg curls (55 lbs)-- hip adductors (85 lbs)-- leg kickbacks (40 lbs)-- ab crunch
machine (35 - 40 lbs)-- abdominal twist (30 lbs)-- rowing
machine — assisted
dips, and the stairmaster all in one session....
In this post you will find complete step - by - step instructions on how to perform
seated machine dips safely and effectively to achieve maximum results from this great triceps exercise.
Seated machine triceps
dips need to be done with the upper torso straight up to keep the tension on the triceps.
Seven routines I believe I will be using 1 set with high reps. BARBELL BENCH PRESS / LOW INCLINE BARBELL BENCH PRESS /
SEATED MACHINE CHEST PRESS /
DIPS / INCLINE BENCH CABLE FLY??