Dead-stop triceps extensions followed with close-grip presses. Do it. Here's how, and why it works.
Build your grip strength, forearms, and biceps with only one rep of this move. Check it out.
Blast those puny triceps and strengthen your core with one exercise.
This tough core exercise will also build shoulder strength and mobility. Take a look.
Ramp up your conditioning with this tough complex. Do 10 reps of: squat-to-presses, single-arm presses, single-leg RDLs, single-arm rows, and reverse lunges.
Try this complex: 5 hang cleans, 10 reverse lunges with front squat grip (5 per leg), 10 push presses, 10 squats, 10 high pulls, and 10 RDLs.
Sled drags are great for quads, but you can also use them to get in some bonus back work by pulling your elbows down and back.
This method involves doing 5 reps followed by a 5-second hold at the top, then 4 reps with a 4-second hold, then 3, 2, and 1 in the same manner.
Flyes using rings, TRX, or Blast Straps are highly effective, but you can make them even better by setting the rings further apart. This really scorches the pecs.
Try wide dips using rings or other suspension devices. It's extremely tough, but safer for achy shoulders. And it really builds your chest.
These not only build your lats and arms, they feel better if you have achy wrists or shoulders. Warning: They're tougher than regular pull-ups.
Add this mechanical drop-set to the end of your upper-body workouts: reverse flyes, external rotations, face pulls. Do 6-10 reps each, no rest between, in that order.
Looks easy, but it's surprisingly challenging, easy on the wrists, and a great biceps builder.
The neutral handle angle makes the trap bar perfect for pressing. Try it dead-stop style: reset every rep from the pins.
Try this bodyweight exercise for glutes and hams. Keep the hips up throughout the whole set. Walk your legs out at an angle, like a V.
This three-part mechanical drop will have your lats, upper back, and arms begging for mercy.
For this mechanical drop set, you go from the hardest to easiest movement to match your fatigue level: wide flyes, bent-arm flyes, push-ups.
Alternate between chin-ups and push-ups, doing twice as many push-ups. Example: Start with 10 chins and 20 push-ups. Goal: 30 chins, 60 push-ups total.
Start with 10 presses and 20 front squats. On the next set, do as many presses as you can, then double that number for front squats. Continue until jacked.
Looks odd, but it's brutal on the quads due to the constant tension, even at the top of the rep.
Think of this as a T-bar row, but for your legs. It will smoke your quads.
Good at chin-ups? Nice. Now try this. Keep your body straight and touch your sternum to the bar.
The subtle shift in hand and arm position on the lowering phase will crank up the challenge and the strength and muscle gains.
This is the supported variation of the Meadows row. Very effective and more back friendly.
Adding bands to trap bar rows increases the tension at the top, frying your lats and upper back... in a good way.