Here's a great lat exercise that simulates the classic Nautilus pullover machine favored by golden-era bodybuilders.
Barbell and T-bar rows are great, but if you're also deadlifting and squatting, they can overwork the low back. Try this to give it a break.
Perform back to back: 12 cross-body cable extensions, 12 dips, 12 seated dumbbell French presses. Then repeat.
In this triceps extension variation, lower to your nose for 10 reps, then to your forehead for 10 reps, then behind your head for 10 reps.
To enhance your mind-muscle connection, try this. Be sure to roll your knuckles back towards your body and hold for a 2-3 count for 3-4 sets.
This not only works the upper and lower traps, but also trains elevation of the scapula.
Combine rope pushdowns, overhead extensions, and dips into one giant set for guaranteed gains. Do 4 sets, 12 reps for each exercise in the giant set.
Use light weights and try this for overall shoulder health. You'll get some lower trap work too.
Healthy shoulders, rear delt work, and trap activation. Hard to beat this accessory exercise.
Great exercise for the mid-back and traps. The machine allows you to get a harder upper-back contraction.
This combo of shrugs and mini-rows will really build middle and upper traps, as well as the rhomboids.
Bring up your rear delts anywhere with a band. Do 4-5 sets of at least 20 reps.
A good variation to use if you're already hitting the lower back hard on barbell lifts and want to take a break from traditional rows.
Here's a great rowing variation to use if barbell rows are too tricky for your cranky lower back.
Finish off your heavy shoulder work with this pumptastic exercise.
Build your glutes with this Romanian deadlift variation.
We jokingly asked Coach Carter about baldness and beards. And the big guy actually dropped some science on us.
Yes, do your regular pull-ups. But finish off with an assisted machine to get more reps and build volume.
Not feeling your rear delts with bent-over lateral raises? Do these higher-rep swings to finish off shoulder day.
Hold the bottom, stretched position for 5 seconds and the top, peak contraction for 3 seconds for optimal calf growth.
Use the leg press for this one. Lift with both feet, hold the contraction for 3 seconds, and lower slowly with one foot.
Hit failure at 12-15 reps, rest only 20 seconds, then repeat for as many reps as possible.
If your gym doesn't have a seated calf machine, you probably don't work your soleus. Let's fix that.
Blast your triceps with this elbow-friendly exercise.
Set the chains up so that the majority of the chain weight comes off the floor for the top half of the dip, overloading the triceps.