Arming 3

Read First 😉 Build a pair of well-defined arms with this workout. As you reach the top of every rep, hold the position briefly while you squeeze your muscle; don’t just drop the weight and go right into the next rep. Recommended frequency: 1 time per week. Compact Extended Superset A 5 sets: 8 – …

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Payback 2

Read First 😉 A strong back is the foundation of many of the big lifts and is key to maintaining good posture in your everyday life. And if you’re motivated by aesthetics as much as practical reasons rest assured that a bigger, broader back is going to make you look dynamite on the beach. Recommended …

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Staunchest 1

Read First 😉 This variety of exercise movements work every angle of the chest and engage supporting muscles too. Try the workout format below and you’ll be on your way to that perfect pushup in no time. Recommended frequency: 2 times per week. Compact Extended 3 sets 15 reps Rest 40 secs 3 sets 15 …

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Boulder Shoulder 2

Read First 😉 Many beginners make the mistake of treating the heads as one muscle and train it like they do chest: with presses, presses, and more presses. The problem? This training approach heavily recruits the anterior head with little work to the middle and posterior head of the shoulder girdle. Without middle and posterior …

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Rest 30 seconds


Rest 40 seconds


Rest 60 seconds


Rest 90 seconds


Rest 120 seconds