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Incline Barbell Front Raise


Target:
Front delts

Best In Workout:
Perfect as a finishing move for the front delt, following the bigger, compound exercises such as overhead presses or upright rows.

Sets & Reps:
Perform 3 sets with 15-20 reps.

Set The Incline:
Sit on an incline bench set to about 45 degree angle. The range of motion during this exercise is very small, but setting the bench at the right angle will help better target the front delts longer within the range of motion. Any less or more of a bench angle and the delts will definitely lose tension at either the lower or upper portion of the move.

Grip:
Hold a barbell with an overhand (pronated) grip about shoulder-width apart. To start the move, raise the barbell a few inches above your quads, keeping your arms straight as possible. The “start” of this moves feels as though you are right in the middle or the end of the exercise because raise the barbell off the quads takes a lot of effort, so start off light. You will quickly realise you do not need a lot of weight on this isolation move to elicit results. Many of you may have tried the version of this version in which you face the incline bench, however, the supine version does not allow the lower traps to assist in the execution.

At The Top:
Raise the bar up over the face until your arms are just short of perpendicular to the floor. If you raise the barbell too high, your arms will reach a straight up-and-down angle to the floor, which all but release any tension on the front delts. A point of reference might be to stop the bar when it is in direct line with your line of sight.

Constant Tension:
Squeeze your delts hard, then lower the bar under control to a point just above your quads without letting it touch legs. By stopping short of touching your quads, you automatically force your delts to continue working. Only after you fatigue should you allow the weight to momentarily touch.


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Three-In-One Triceps


Triceps Muscles

Targets:
Triceps, all three heads with emphasis on long and lateral heads.

Best In Workout:
This three-in-one move is so brutal that it is best to put it early in your routine. Follow this move with reverse-grip pressdowns to exhaust the medial head.

Sets & Reps:
Perform 3 sets with 10-15 reps.

At The Start:
Lie down on a bench with your head at the very edge and have a partner hand you a loaded barbell. If you do not have a partner, you can place the loaded bar at the edge of the bench, then lie down and grasp it.

Wrap Those Thumbs:
Hold the bar with an overhand grip, slightly inside your shoulders. Wrap your thumbs around the bar for safety. Because you are bringing the bar over the face, it is imperative that you completely wrap your thumbs around the bar. Your hands will sweat, and you do not want to drop the bar at any point during the move.

First, The Skull:
The first part of the move calls for a traditional skullcrusher, in which you bring the bar to your forehead, stopping an inch or so away from your head before pressing it back up to full-arm extension. You can also do a modified skull in which your upper arms remain at a 45 degree angle to the floor, but it is your preference. The 45 degree skull will not affect the other portions of the move.

After The Skull:
Lower the bar down toward the top of your head and all the way down to the floor. On the way down, the bar should just miss the top of your head/bench. You basically want to think about reaching the point where the floor meets the leg of the bench.

The Pullover-to-Press:
After a good stretch, keep your arms bent and pull the bar directly over your face to your lower chest. To keep the bar an inch or so above your face as you move it to your lower chest takes incredible triceps strength. From your lower pecs, press the bar straight up as you would during a close-grip bench press. Squeeze the triceps hard and go right into the skullcrusher and the sequence continues. All three moves constitute a single rep.


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One-Arm Low (Or High) Cable Crossover


One-Arm Cable Crossover

Targets:
Pecs, with emphasis on the upper and middle chest fibres.

Best In Workout:
You can use this move as a pre-exhaust exercise preceding the compound presses necessary for mass, or you can put this last in your workout to flush and pump the muscle full of water, blood and nutrients.

Sets & Reps:
Perform 3-4 sets with 15-20 reps

D-Handle:
Grasp a D-handle attached to the low cable and place your non-working hand on the same-side hip. Similar to the single-arm overhead press, using only one side of the body will help engage and recruit more stabiliser activity than you typically experience. As your core fatigues, you can hold the opposite handle in the non-working hand, helping you anchor and balance yourself.

Stance:
Place your feet slightly wider than shoulder-width apart and tighten your abs. Standing halfway between the two low cables with a wide stance provides a stable foundation.

Slight Bend:
Stand up straight and keep your working arm slightly bent. You should work to keep that slight bend in your elbow fixed throughout the entire set. Doing so will help focus the attention on the chest fibres. If you open and close the bend in your arm, you will lessen the effectiveness and shift some of the focus off the chest and onto your arm.

Range Of Motion:
Pull the handle up and across your body. Bring the handle all the way across so that at the end of the range of motion, the handle is in front if the opposite shoulder. During the typical cable crossover, the handles meet in front of your chest or face, but working one side at a time allows you to cross your body, engaging more pec fibres for a longer ROM before returning to the start position and repeating.


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Reverse-Grip Bent-Over Barbell Row


Reverse-grip bent-over barbell rows

Target:
Lower lats.

Best In Workout:
Because you are so much stronger during this move and because it is a bent-over move that taxes the lower back to a great extent, perform this early in your training.

Sets & Reps:
Perform 4 sets with 6-12 reps

Stance:
Standing with your feet shoulder-width apart, grasp a barbell with an underhand, shoulder-width grip. A firm solid, foundation will help you get the most out of the row. The reverse grip will automatically allow you to be stronger (than the overhand-grip version) because you are engaging your biceps.

Bent Knees:
Keeping your knees slightly bent, lean forward at your waist until your torso is roughly parallel with the floor. You want to have a little “give” in your knees throughout the set. Slightly opening and closing the angle of your knees will allow a follow-through movement on each rep while also alleviating your lower back from undue stress.

Barbell:
The barbell should hang straight down and very close to the front of your shins. Without raising your upper body, pull the barbell up toward your lower abdomen, bringing your elbows high and ubove the level of your back. You can actually drag the bar up the quads to your lower abs. By dragging the bar, you are sure to fully engage those lower-lat fibres with better accuracy because it will keep your arms in line with the sides of your body.

At The Top:
Hold the bar in the peak-contracted position for a brief count then slowly lower the along the same path. When the bar is near your abdomen, your elbows should actually be behind the plane of your back. It is at that point that you can squeeze your lower lats with incredible intensity. Try holding that point for up to 2 seconds before lowering the bar to full-arm extension.


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Hit Your Shoulders and Forearms With These Exercises


Shoulders Day
Shoulder muscles<

Clean and press – 4 sets, 12 reps
Arnold press – 4 sets, 12 reps
Alternating frontal and lateral raises – 4 sets, 12 reps
Rear delt – 4 sets, 8 reps (on each arm and then both arms together)
Hammer curls – 4 sets, 12 reps
Wrist curls – 3 sets, 12 reps
Reverse curls – 3 sets, 12 reps