Do 8 reps on the preacher, then go straight into alternating curls, progressively increasing the number of reps until you hit 4 reps each side.
This exercise allows you to train at a higher intensity, and higher intensity means greater stress, which means greater adaptation.
This is a great sequence to work around knee issues, and it's awesome for hypertrophy.
When doing loaded carries for grip strength, don't go fast. Focus on time under tension. Shoot for around a 30 meter walk.
Do this warm-up before any upper body workout to prime your body for heavy lifting.
Use this to fire up your hams, glutes, and upper back before deadlifts. It's great for grooving the hip hinge pattern.
If you can hold a plank for longer than 10 seconds, you've outgrown the exercise. Progress it with this resisted variation.
Add bands to this booty builder to get even better results.
Add some accommodating resistance to this exercise with bands and blow up your glutes.
Got long arms or a very thick upper body? You'll get better rotation, a better contraction, and better results with this variation.
Just before liftoff, take the slack out by pulling the chest up and pulling the bar against the weights. Listen for the clink.
Get-ups are great for improving stability, core strength, and mobility, and you don't have to have a kettlebell to do them.
In this big/tall guy version of the leg raise, use bent elbows, tuck the knees, and lever from the shoulder joint.
Brace the trunk, engage the glutes and hams, and hit full hip extension on each raise.
Combine the bird dog pattern with a bear stance position and you get this awesome athletic move. Great for conditioning.
If you're using good form, this will practically train your entire body.
Doing this athletic movement for reps or as part of a superset makes for a great conditioning tool.
Here the stability ball acts as a cam, providing constant, equal tension. Try this instead of cable chops for core work.
Test your strength and stability by trying these with bodyweight. Example: A 200 pound man should be able to use a 100 pound dumbbell in each hand.
To do this correctly, resist forward flexion and stay more upright.
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 accessory lift teaches you to maintain tension, and it increases time under tension during most lifters' weakest phase of the deadlift.
This variation of the neutral-grip pull-up really nails your grip and forearms.
Good at pull-ups? Nice. Now try this variation.
Most lifters have tight hip flexors. Here's how to fix them up.