Monday, January 21, 2019

🔥4 BEST COMPOUND EXERCISES

🚨 4 BEST COMPOUND EXERCISES 🚨 Barbell Deadlifts HOW TO: Begin standing (if you’re using a barbell) with your feet hip-width apart and just under the bar, which should be close to your shins. Bend and grab the bar using an overhead grip, your arms just outside of your legs. Bend your knees...

🚨DOUBLE HAND LAT PULLDOWN

🚨DOUBLE HAND LAT PULLDOWN Primary Muscle: lats Secondary muscle: Traps, rhomboids Sets: 3 Reps: 8-10 Tips: 1️⃣Bring cables all the way to chest for full contraction 2️⃣Make sure you are getting a full stretch Double Pulley Technique The double pulley lat pulldown requires a special cable machine equipped with two high pulleys, one on each side. Each...
🚨SEATED ROWS FORM ❌INCORRECT: Very common to see people perform these with incorrect form and it's easy even for the best of us to let the form slip when we start trying to bump weight up too much and too fast! 3 Things to Avoid: ☑️Uncontrolled Movement- throwing your shoulders forward and...

🚨3 DEADLIFT SET UPS | GUIDE

🚨3 DEADLIFT SET UPS The most common Deadlift stances are 2, but if you've got some experience at the gym you might be familiar with the third one as well, which shouldn't be performed. - (1) SUMO Deadlift: this is by far my favorite style of DL. It just looks and...
🚨Strict Pull-Up Proper Form 3 Things to Avoid: ❌Head Facing Up- Often our natural tendency on pull-ups is to look up in the direct we are pulling our bodies. The problem with looking up is that your head goes back and your spine breaks alignment. This can put you at risk...

💥COMPLETE BACK WORKOUT | GUIDE

🔥COMPLETE BACK WORKOUT - BUILD YOUR BACKWhile many lifters are dreaming of sculpting an impressive back back, it seems that most of them are relying on only one or two popular exercises for this goal, and only a few are ready to dial in the work required to build...
🔥 WORKOUT - BACK & DELTS 🔥 Barbell Skiers Hold a barbell at arm’s length behind your thighs. Start in a strong athletic base, feet hip-to-shoulder-width apart with a slight bend in your knees. Next, swing the Barbell behind you while pushing your hips and hamstrings back as far as you can. Do this...

🔥how to barbell rows | guide

🔥 how to barbell rows ✳ Best torso angle? Max 15 degrees ✳ Why do I feel it in my biceps? Because you’re not guiding through your elbows ✳ Proper bar path? Vertical line from mid foot ✳ Grip width? Medium grip. Narrower then bench, wider then deadlifts. This will also be effected by your specific build ✳ Can I...
🔥MACHINE ROW ❌WRONG VS RIGHT❎ ✳️SETS: 4 ✳️REPS: 8-10 ✳REST EACH SET: 90 For a symmetric study of all zones and the formation of powerful "back wings" use 3 hand positions: thrust reverse grip trains the bottom of the broadest; with a neutral hand position, the focus is centered; with direct, the upper muscles...
🚨DUMBBELL PULLOVERS 🔸Primary Muscle: Pecs (Chest) 🔸Secondary Muscle: Serratus (back) It is known that pullover is the only exercise that loads two large muscle groups at once: chest and latissimus. Someone does pullover on the day of training the chest, someone - along with the traction for the back muscles. Pectoral muscles and...

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