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.
The shoulder press is essential to putting size onto the shoulders. The Smith machine gives you the liberty of going for heavier weights if a spotter is not around.
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 bar down right below your nipples.Try to keep your elbows at a 45-degree angle from your body. The closer you bring your hands together, the more you are working your triceps. The further out you move them, the more you work your chest. Mix it up!
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.
The bar should come to the bottom of your pecs. straight up to the ceiling.
Move in a controlled speed and really tighten your core. This exercise can really target the lower abs if done correctly! To increase the difficulty, raise a 10-25 lbs plate above your head and do the same motion.
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!
This is a variation of the decline bench that will also help to put size onto the triceps!
Take your time with these and really flex your forearms.