April 2018 Exercises

This page is a compilation of Deezify's April 2018 Exercises.

These are not full workouts but are exercises or techniques to add to your workouts.


shoulder exercise: cable front raise punishbro

OOH RAH (SHOULDERS 4:19)

CABLE FRONT RAISES L/R
4 SETS X 10 REPS (2011) REST 45 SEC
(2 SEC LOWER - 0 - 1 SEC RAISE - 1 SEC PAUSE AT TOP)
FRONT RAISE TO SHOULDER HEIGHT ONLY

 

Ooh Rah! Watch out for those pineapple grenades.


back exercise: dumbbell rows union jacked

HORRIFIC SLAY (BICEPS 4:13)

DUMBBELL HAMMER CURLS
RUN THE RACK UP & DOWN
6 REPS/SET rest 20 sec
INCREASE 5LBS/SET TO PEAK
THEN DECREASE 5LBS/SET DOWN

 

Train your back often. It repairs fast. A big back will strike in predators.


bicep exercise: dumbbell hammer curls ferio

HORRIFIC SLAY (BICEPS 4:13)

DUMBBELL HAMMER CURLS
RUN THE RACK UP & DOWN
6 REPS/SET rest 20 sec
INCREASE 5LBS/SET TO PEAK
THEN DECREASE 5LBS/SET DOWN

 

Another horrific bicep routine. Go bust those pipes.


leg exercise: kettlebell stiff leg deadlifts athena

OLYMPUS GLUTES (GLUTES 4:11)

KB SINGLE LEG STIFF DEADLIFTS L/R
4 sets x 10 REPS (2010) rest 45 sec
(2 SEC LOWER -0- 1 SEC LIFT -0)
USE KETTLEBELLS OR DUMBBELLS

 

Believe in the basics and you'll never run out of ways to grow dat booty.


leg exercise: box jumps daemon

COUP DE GLUTES (LEGS 4:9)

BOX JUMPS
6 SETS X 1-3 REPS - REST 60 SEC
90% JUMP MAX HEIGHT
BUILD UP CONFIDENTLY AND SAFELY
STEP DOWN AFTER EACH JUMP

 

Jump into Monday.


chest exercise: cable chest flyes scorpio

SCORPION CHEST CUTS (CHEST 4:7)

CABLE CHEST FLYES - VERTICAL
4 SETS X 8 REPS (2210) REST 60 SEC
(2 SEC LOWER - 2 SEC BOTTOM SQUEEZE - 1 SEC LIFT/FLYE - 0)
CAN ADD TO GIANT SET OF CHEST FLYE MOVEMENTS

 

The key to this exercise is keeping the movement parallel with the front plane of the body.

Don't bring the hands too high to protect your rotator cuff.


shoulder exercise - barbell shoulder press sob

DEADLIFTS DIG IT (DEADLIFT 4:4)

S.O.B. DELTS (Shoulders 3:16)

BARBELL SHOULDER PRESS
5 SETS X 4 REPS - REST 60 SEC
USE APPROXIMATELY 80% - 85% OF 1 REP MAX
WARM UP & BUILD UP APPROPRIATELY
STRICT FORM - NOT A PUSH PRESS

 

It's ok to be a Man... a Savage Macho Man.


20180404 deadlifts macho

DEADLIFTS DIG IT (DEADLIFT 4:4)

BARBELL DEADLIFTS (SUMO)
5 SETS X 4 REPS REST 60 SEC
USE APPROXIMATELY 80% - 85% OF 1 REP MAX
WARM UP & BUILD UP APPROPRIATELY
CHOOSE YOUR PREFERRED STANCE

 

It's ok to be a Man... a Savage Macho Man.


chest exercise: bench press - master beef

FULL METAL CHEST (CHEST 4:2)

BARBELL BENCH PRESS
5 SETS X 4 REPS REST 60 SEC
USE APPROXIMATELY 80% - 85% OF 1 REP MAX
WARM UP & BUILD UP APPROPRIATELY

 

Master Beef Power Up.


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