- 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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