Bench-Supported Dumbbell Rows
Alternating Dumbbell Presses
Flat/Barefooted Calf Raises
*** Bent over row, in all her variations
What can I say?
This is my number one mainstay since day 1. Went for about 4 years without any direct arm training and this hun alone has kept my elbow flexors in shape during a very restrictive diet (lost about 100 lbs in a very short time).
But more importantly, you can build a decent back with this. Once you’re able to move heavy weights with this, even your spinal erectors get a decent training. Upper back anyone? Lats (if using the proper variation)?
If I had to choose one exercise and one only it’d be a medium width grip bent over row with supinated grip at an angle of about 75 Ã??Ã?°.
This is the exercise I just can’t do without. Am I forced to do so, I’m somehow feeling robbed, after the training at the latest.
*** Back squat
Just discovered her recently as a mainstay in my training.
The reason I’m doing this baby: she’s hard, but satisfying. And she helps my posterior chain.
I don’t think I’m getting too much in terms of hypertrophy from this exercise.
*** BTN press
Can’t do her at the moment, but this gal has given me a lot. Besides, she’s just satisfying to push something behind your neck at the risk of being crushed. Damn!
*** DB laterals (semi empty-can style)
There’s just no other way I can really hit my lateral delts as hard and isolated with as with this baby!
*** DB floor press
A surefire way to get good pecs when training at home, without a spotter/training partner and with only one DB at your disposal. Given these constraints, there’s no safer and more effective way of training your pecs.
Fatty, have you ever tried the INcline bench Lateral raises? Ridiculously great lateral head movement, it freaking nails your lat head down to the insertion.
anything with a pad on it so that cold steel doesn’t hurt my delicate skin. i really enjoy the P pad for squatting.
[quote]Akuma01 wrote:
Fatty, have you ever tried the INcline bench Lateral raises? Ridiculously great lateral head movement, it freaking nails your lat head down to the insertion.[/quote]
Like this, dude?
Or rather this way?
2nd style, with the head shaved dude. 1st guy looks more like a rear head isolation.
[quote]Akuma01 wrote:
2nd style, with the head shaved dude. 1st guy looks more like a rear head isolation.[/quote]
Efxaristo, Banderas.
[quote]FattyFat wrote:
[quote]Akuma01 wrote:
2nd style, with the head shaved dude. 1st guy looks more like a rear head isolation.[/quote]
Efxaristo, Banderas.
[/quote]
…
{edit] typing this again since it was deleted last time…
OOOOOH i get it. Your welcome, Fatty =p
I’ll tell you what I can live without, these exercises have given me great joy in the gym because they have been tough but worth it.
Legs : Front Squats and RDLs. I have new definition in my quads as a result of FS over the past eight weeks. I enjoy the RDLs for their help on my hamstrings and assisting in showing a separation between front and back legs. You also need to keep strict form in both which is why I enjoy them.
Chest : DB presses - Incline, Decline then flat. I’ve been hitting PRs across these exercises and makes me excited to think about pushing the weights up on these. Better ROM than the Bench I have enjoyed programs with DB presses incorporated.
Back : Fat Bar Chin Ups and 1 Arm DB Rows. I can’t get away from both of these, I enjoy how my back feels and see bicep development as well.
Triceps : Closed Grip Bench Presses, I use a 3012 tempo for this and by the end can feel the fire in my triceps. Nice bang for buck exercise.
Notable accompaniments : Chalk and Fat Grip bars/attachments. I know this sounds trivial but learning to lift with both of these accessories has really helped my progress.
Weighted parallel dips. Hits the triceps great and looks cool as hell when you have a bunch of chains/weights attached to you.
T-Bar Rows. Great movement for the back and lets me use a lot of weight that I couldn’t do with bent over rows.
My faves are the free weight incline bench press as well as hammer curls for biceps. One exercise will help gain muscle in your chest and pectoral muscles and the other exercise will help you build big strong biceps and arms.
Chest - flat DB press. Gives me a huge pump and feels pretty natural
Back - BB/t-bar rows. Can’t decide here.
Hams - I’ve been doing standing leg curls lately and they feel great. The gym with this machine doesn’t have a GHR but my other gym does. I’m gonna switch to this other one for leg day for a while to see how it goes.
Traps - dorian style deads (another poster already described these). I can feel the fibers almost tearing as I lower the weight
Quads - leg press mainly (heavy set of 10-12 followed by a widowmaker), but only because I can’t squat for shit. I’ve been doing DB lunges on leg day as well and these also kick ass
Shoulders: DB laterals.
[quote]tokyopop wrote:
Heavy DB Floor Press done hammer grip (grappler?) style with the palms facing in. Explosive with a slow eccentric and paused at the bottom. These guys just improved all things pressing for me. Tris got a lot stronger and my bench shot up. I always get strange looks from people, like why the hell don’t I just use a bench.
[/quote]
People always look confused when I ask them to hand me a DB for these…great exercise though.
High rep Kroc Rows: Just grab the heaviest DB in your gym and start going! These have really helped add thickness to my back. It’s definitely good stimulation for your forearm/bicep/brachialis as well.
Bulgarian split squats: I haven’t found a better way to hit the posterior chain.
Note: Every female should make bss a routine exercise…
Farmer walks superset with tire flipping, divides men from the girls.
[quote]hungry4more wrote:
Front squats, every variation known to man. My quads are one of my best body parts, and I attribute that to these. Wide front squats to parallel, narrow front squats ATG, with or without plates under heels, paused ATG front squats, oly grip, no hands, BBer grip, they’re all awesome and fun, and make people look at you with their “WTF?” face. They also are an excellent way to work legs without stressing the spine as much as back squats, and give you cool calluses on your shoulders. I think if everyone could front squat double bodyweight or more, the world would be a better place :)[/quote]
amen to that brother…front squats are like the best exercise that existed:)
For biceps I think that steep preacher curls still have no match. The times I’ve dedicated to this exercise I’ve always appreciated visual results in my arm flexors.
I love to train back. I think that I can get the most of every exercise I choose, something I think not many people can do. My favorites are dumbbell rows (I’ve gone to 20 reps at the most, so it isn’t still kroc rows), Barbell rows, chinups, rack chins (this 1 is awesome, will incoporate it) double cable pulldowns supported on a high incline bench facing front to it he, cable and machine pullovers, and I guess these are my favorite. I forgot the HS variations of rows and pulldowns, awesome movements too. I honestly think that back results come from hitting it from different angles, while not letting your training intensity go down.
Snatch and Clean & Jerk.
Woops, wrong forum.
Forgive my ignorance, but what exactly are “rack chins”?
EDIT
[quote]doosl wrote:
Forgive my ignorance, but what exactly are “rack pulls”?[/quote]
Grab your gf’s nipples and while keeping your grip firm pull your elbows back towards your ears. Really hits the rear delts.