The one arm deadlift / suitcase deadlift. A lot of core involvement here. 120 kg (264 pounds), 130 kg (286 pounds) and 140 kg (308 pounds).
Learn how beginners can build a massive chest!
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!
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.
You can pick up the pace here a bit but really focus on letting the bar roll to your finger tips and then contract all the way up!
Keep your elbows out and press up, bringing the weights together at the top of the press.
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!
This exercise is great paired with the “incredible hulk”. Use a lighter weight and don’t “jerk” this exercise. Great for strengthening the rotator cuff!
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!
This is a variation of the decline bench that will also help to put size onto the triceps!
A timeless classic. Push off your heels and try to really sit back into the squat. This exercise will most definitely add size and strength to your glutes!
Keep your elbows at your side and flex your biceps the whole way up!
Try to keep your elbows as stationary as possible during this exercise.
Keep your arms as straight as possible and raise the bar to eye level. This is great to work into a shoulder super set to really burn them up!
Get a close grip on the bar and bring the back of your thumbs to your nipples then press up. This will add size to the chest and triceps.
Keep your elbows at your side and keep a straight back. Flex your triceps the entire time to get the full benefit!
Keep your elbows at your side and keep your back straight and chest out! Flex your biceps the entire time to receive the full benefit here!
Really focus on your movement here… At the top of curls flex hard and turn your palms out.