Smolov Jr. (Bench Press & Squat)
Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. It incorporates progressive overload, meaning a […]
Month: August 2018
Vert Shock Vertical Jump Program – Results & Review (Honest/Brutal)
What is Vert Shock? Vert Shock is an 8 week vertical jump training program. The program was created by a former basketball player (Adam) and […]
3/4 Range of Motion Bench Press
3/4 Range of Motion Bench Press Regular hand width, a little more than shoulder width. Extend the arms but don’t lock out the elbows. Elbows […]
Around The Worlds
Around The Worlds Use a light weight for these. Keep the chest up, shoulders back and a slight bend in the elbows. Bring the arms […]
Barbell Bent Over Row
Barbell Bent Over Row These hit your Lats and Rhomboids. Overhand or Underhand Grip offer slightly different targeting. Shoulder width stance, neutral spine and a […]
Back Extension
Back Extension This hits your Erector Spinae. Feet locked in place, hips slightly above the bad. Keeping a neutral spine and tight core, lower to […]
Bench Dips
Bench Dips This primarily hits the Lateral Head. To make it harder, place a weight in your lap. To make it easier, use straight legs […]
Cable Crossover
Cable Crossover This hits the Sternocostal Head. Keep a slight bend in the elbows and for stability you can use a split stance. Keep shoulders […]
Cable Kickback
Cable Kickback This hits the Lateral Head of the triceps. Full extension is important, so don’t go too heavy. Pause briefly when the arm is […]
Cable Tricep Pushdown
Cable Tricep Pushdown This primarily hits the Lateral and Medial Heads. Initiate the movement with elbow flexion and extension. Make sure you straighten the arms […]
Cable Tricep Pushdown (Reverse Grip)
Cable Tricep Pushdown (Reverse Grip) This primarily hits the Long and Medial Heads. Elbows in but slightly in front of the body. Slight forward lean. […]
Chest Dips
Chest Dips A forward lean will place more work on the chest muscles. To keep the weight forward, shift the legs forward in an open […]