If you could only choose one exercise to train your core, it should be the single-arm plank.
Add this to the end of your shoulder workout and get ready to burn and grow.
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
Abs respond better to weighted exercises, like this one, which is also called the prisoner crunch.
Two great mobility drills combined into a fast, effective warm-up.
The thoracic extensors stabilize the spine during squats and deadlifts. Try these accessory exercises to strengthen them.
For more quad emphasis, try this split squat variation.
Finish off leg day with these. Looks easy, but your quads will be on fire.
If you can plank for more than 30 seconds, you need a more advanced variation. Try this.
For quad size, do 6 rounds of narrow goblet squats followed by continuous tension hack squats. Rest only 60 seconds between rounds.
Boost your athleticism, improve coordination, and set your quads and lungs on fire with this do-anywhere drill.
Much more than a cool-looking core exercise, the dragon flag will even strengthen your glutes and lower back. Follow these progressions.
This supported version of the dumbbell row is more back friendly. Get a good stretch at the bottom and drive the elbow back hard.
Mark Dugdale uses this depletion circuit as part of his contest prep.
Stagger your stance, think bend and extend, and use the pane-of-glass cue to get the best results from standing curls.
The rack pull is an awesome lift. Try it using a trap bar and constant tension, as shown here, along with heavier, dead-stop reps.
Finish off your arm workout with this intense superset.
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.
Start with one rep of each exercise, then do two on the next round. Keep the ladder going until you're doing 10 reps per movement on the last round. No rest!
Looks odd, but this is a great fat-burning finisher. Do 6 reps per side for 8 minutes straight.
Try this unilateral variation of the best butt-builder around. Bridge up on two legs, then lower very slowly with one leg.
Toss this conditioning finisher in at the end of your next upper-body workout to burn some extra fat. Do 4 sets of 12 reps.