Complexes – a series of exercises performed in succession with a single implement – are a great way to build muscle, boost conditioning, and burn fat.
Use Valslides or furniture sliders for this tougher-than-it-looks chest builder.
Here's a shoulder-friendly alternative to the dumbbell floor press that builds full body tension and allows you to really load it up.
Short on time? Try this combo to hit your back, glutes, and hamstrings simultaneously.
Build strength by using holds on dips. If you can last longer than 45 seconds, add weight.
Here's a challenging dip variation that makes you work harder on each rep, plus it feels good on banged-up shoulders.
Start with 5 reps then do a 5 second iso-hold at the bottom. Do the same thing with 4 reps (4 second hold), and on down to 1 rep.
With this Romanian deadlift variation, you don't reset the bar every rep. Lighten the weight a bit and shoot for constant tension.
This exercise will boost your front squat strength and improve your form. If you can hold for more than 30 seconds with 135 pounds, you're awesome.
In this variation of the Tabata method, do 20 seconds of front squats, rest 10 seconds, and repeat 8 times. Good luck!
Aim to complete 50 reps in four minutes, breaking up the sets and rest periods as needed. Work up to using your bodyweight on the bar.
Build your quads and improve your standard deadlift with this variation.
Murder your legs with this variation. Do 1-2 sets of 8-10 reps at the end of leg day.
Turn this lift into a quad builder with a closer stance. Keep the hips down and chest up to keep the stress on the legs and off the back.
If you can't do your bodyweight for 6-8 reps, then it's time to bring up your single-leg strength.
Add some weight and rest-pause style reps to your inverted rows to make this so-called sissy exercise into a real back builder.
This lift is a teaching tool. It helps you find the sweet spot for bar placement on regular front squats, and it teaches you to keep the elbows high.
Start with 7 full reps, then do 7 top-half partials where you only come part of the way down. Finish with 7 bottom-half partials.
Begin with 7 full reps, then do 7 bottom-half partials, and finally 7 top-half partials.
Start with full reps, then do top-half partials, and finish with bottom-half partials. Your lats will hate you, but you'll love the results.
If this doesn't build your quads, nothing will. Do 7 full reps, 7 bottom-half partials, then 7 top-half partials without racking the bar.
You should feel this variation almost entirely in your glutes. Start with body weight for around 10 reps.
With this variation, the trap bar allows you to keep your hands more in line with your body, reducing shear on the spine.
Good at the glute-building hip thrust? Now try it with one leg using slow eccentrics. It tougher, and as a bonus you don't have to re-rack all those plates.
Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.
