- 11-16-2009, 10:38 AM
- 11-16-2009, 08:14 PM
For side delts, I'll set up an incline bench at 40 degrees and lay on my side. I use 15 to 20lb dumbells and perform side lateral raises. They really hit the side delts good and keep your from swaying or jerking the weight up as you would with seated or standing lateral raises.
- 11-17-2009, 07:25 AM
I roll myself into a ball and try to suck my own weener. I cant actually do it but i feel major DOMS in my lower back and neck the next day so im pretty sure the muscles are growing.
11-17-2009, 08:52 AM
11-17-2009, 12:19 PM
11-17-2009, 12:28 PM
On shoulders day I added in a kinda of seated uppercut lift with sum 15's that will tear apart shoulders,traps and lats, i can get up to 30's but you start swinging and throwing it instead of slow controlled movements.
11-18-2009, 08:43 AM
12-10-2009, 05:08 PM
Decline rolling tricep extensions
Decline JM press
I use dumbbells for both great triceps exercises. Also
Incline/flat/decline presses on a stablility ball, make sure it's a quality one and don't skimp on the weight try these with 120's and get back to me lol
12-14-2009, 02:20 AM
I created a real great bicep burn excercise:
take a pair of ropes on a cable machine. The ropes one would normally use to down tricep pull downs. But instead of having them up top, if your machine has it, put them on the bottom and pull up on them with both hands in a curl.
Once there, get to a weight where you can do roughly 5-6. Do those 5, then lower the weight one plate with only a 5-10 second break and do every plate to fatigue. Keep doing this until there you're down to an unbenficial weight. For me it's like 15 pounds.
I've found that this really builds a lot of volume, gets great blood flow going there as well completely breaks them down. It makes for a fantastic burn at the end of a good bicep routine. Two sets and YOU'RE arms are DONE!
*now I also have tweaked it a little more as well. There are three ways in which I'll curl the weight to hit different angles.
1. typical curl where the hands come up to the chin.
2. A short pump where the weight goes up to the middle of my chest.
3. I rotate my arms out at a 45 degree angle, almost as if you were putting your arms at your side with fist on hips, sort of like a superman stance. Then do them that way as well.
I also do the same scenario in reverse on tricep day. I do some small pumps and full pumps for those as well alternating the angle a bit. I never work bi's and tri's on the same day. It congest blood flow in the arm, which isn't good.
Throw this into your routine once and try it. It's amazing, but like anything else, keep your body guessing and don't do it every time.
03-13-2010, 08:24 PM
i have a lift thats best incorporated in a full body plan. you pick an olympic barbell from the floor, shrug it and then bring it to your shoulders like a hang clean, do a front squat and as you come up from the squat military press and then behind the neck press. then bring the bar back to your shoulders, front squat and then do the presses again.
03-21-2010, 05:32 PM
Well a couple of years ago I lost my right arm in a motorcycle wreck, so I do alot of unique lifts that not many people do. And the thing is that I see myself really growing from doing these ... just wished i did them more often before the wreck.
One arm Swings
One arm Snatches
One arm deadlifts
Using the standing calf raise machine for shoulder shrugs
I do alot of leg workouts and really focus and have fun with squats, leg presses, and lunges.
03-21-2010, 06:00 PM
I do one arm dumb bell press, its good for working your core. Also do some heavy rack bench where its about 6 inches from your chest just explode up on it, great for building some power!
03-24-2010, 10:52 PM
Barbell hip thrusts: get between two benchs with only your upper back on the one and the arches of your feet on the edge of the other, let your body sink down into a V then thrust up. Start with bodyweight to get a feel for it and squeeze the **** out of your hams and glutes, then you can slowly add weight across your hips. If you don't have a reverse hyper or glute ham raise then you should be doing these.
03-25-2010, 03:35 AM
03-25-2010, 06:07 AM
[ame="http://www.youtube.com/watch?v=L7ZhzBoCHi4"]YouTube- DeFrancosGym.com - Exercise Index: Supine Hip Thrust (feet & shoulders elevated)[/ame]
These give you a huge squeeze in your hams and are the number one exercises for glutes, i read about it on T-nation. Apparently nothing else activates glutes more.
03-25-2010, 01:06 PM
This article at EliteFTS covers some unique exercises:
-Barbell hip thrusts
-Barbell glute bridges
-Prone thoracic extensions
-Pendulum donkey kicks
-Seated band abductions
03-25-2010, 01:20 PM
03-25-2010, 01:38 PM
03-25-2010, 04:32 PM
04-01-2010, 09:52 AM
At my old gym, we would put blocks under a bench ands do dumbbell reverse flyes for rear delts.
Without a tbar we would weight one side of a barbell and use a rope for an improvised tbar.
I still do plate raises, with my forearms on the top of a preacher curl bench, ring and middle fingers through center of plate, pointer and pinky extended, then raise at the wrist for forearm extensors. I love them!
04-01-2010, 09:53 AM
05-08-2010, 06:14 PM
Close grip and reverse grip bench with dumbbells, try these out and vary the angles to fry your triceps, i don't use a completely full range on these do 3/4 and keep it in the "sweet spot". Close grip is relative you can do shoulder width neutral grip or as i like to do the cg with the dumbells twisted at a 45 degree angle kind of like i'd be doing the press with a cambered bar, also don't be neurotic about keeping your elbows tucked if it feels more comfortable to let them out a little then do it. Both are great for some extra chest
05-08-2010, 06:21 PM
Offset dumbbell curls, Dante has mentioned them on intensemuscle, you do a curl either supinated or hammer transitioning to supinated with your thumb and forefinger right up against the side of the dumbbell. The whole i idea here is your biceps has to curl (flexion) and supinate (twist up), with your hand right over to one side of the dumbbell supinating or mainting supination is WAY harder , your biceps will get FRIED and painfully pumped from this one.
Crippler curls: curls with your wrist bent back, personally I use 25lbs plates with the handle cut outs and use them as a widow maker, huge pump from these.
Wrist down reverse curls: similar to what i do above i use a a plate right no a 25lb plate and do a reverse curl with my wrist bent down, i find this hammers bi's a little harder then a standard reverse curl, try out it, tell me what you think.
05-10-2010, 09:11 AM
05-10-2010, 04:25 PM
05-10-2010, 04:26 PM
05-10-2010, 11:06 PM
Kettlebell Halo with an axe chop. Got that from someone on this forum a long time a go and enjoy them
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