Military Press 135×10 155×10 185×6 185×6 205×4 Machine Shoulder Press 4×12,10,10,8 drop set every set DB Lateral Raises SS w/ Rear Delt Raises 4x 8-10 drop set every set to failure Upright Rows SS w/ Face Pulls 4×12,10,10,8 drop set every set to failure 4×12-15 drop set every set Reverse Pec Deck Rear Delts 4×12-15 […]
Any successful fat loss program is going to take you out of your comfort zone, both in the gym and in the kitchen. Effective fat loss workouts are generally energy depleting and physically and mentally taxing and best paired with a nutritional plan of attack that’s filled with healthy, real foods (no processed, fast food […]
This is a great super set. During wide grip face your palms down as if you were riding a chopper. Pull back and keep your elbows up. When doing the close-grip turn your palms in and pull back keeping your elbows close to your sides.
Keep your legs to one side and squeeze down. Do not go crazy with the weight here! Form and concentration are key!
This will target the hard to hit lower obliques. The cable machine really keeps constant tension during this exercise!
This can help his the hard-to-reach inner triceps. Keep your form, but don’t be afraid to throw on some heavy weight here and bring the bulk!
Bring your thumbs to the front of your throat here. Really concentrate on squeezing your rear deltoids!
Focus on full range of motion here. Try to turn your palms out at the top of each rep.
This delt destroyer doesn’t require crazy weight. Throw on something manageable and keep a constant slow paced motion. I would recommend light weight and high reps here!
Bring the bar to your upper/middle chest and press up.. Keep your elbows out at a 45-degree angles.
You don’t want gross bulky abs! Keep the weight manageable here and really concentrate on squeezing your core!
Bring the grip back to your butt and focus on not jolting the cable. Make a smooth movement and flex the entire time!
Secure the band around something at floor level. This exercise is great when paired with shrugs. It is a shredding exercise and should be done with moderate tension and higher reps.
I was taught early on by Obe Roundtree of Full Circle Training the proper technique for completing the ultimate shrug. Chin Down.. Eyes up… Bring your shoulders to your ears as you were saying “I donno” and then continue to pull your elbows up to really squeeze the traps.
Rotate slowly in a complete circle and flex your abs the entire time. Then rotate the other way. Hold weighted plate behind your head if you think you want to increase the difficulty.
Start with the weights touching above your chest and then complete a fly. Flex your chest the entire time.
Keep the weights touching and bring them to your chest. Press up keeping the weights touching the entire time.
Used a manageable weight here and hold the rope behind your head. Complete a sit up while keeping your abs tight!
The bar should come to the bottom of your pecs. straight up to the ceiling.
Bring your hands in as close as you can with still safely supporting and balancing the weight. Bring your hands down to right below your nipples and press up! This will work your tris and chest!