March 2018 Exercises

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

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


ab exercise: medicine ball woodchoppers

HOCUS POCUS B!TCHES (Shoulders 3:29)

MEDICINE BALL WOODCHOPPERS L/R
4 SETS X 60 SECONDS [30 SEC/SIDE] REST 45 SEC
SIMILAR TO RUSSIAN TWISTS BUT DIAGONAL MOTION
LEFT SHOULDER TO RIGHT HIP - RIGHT SHOULDER TO LEFT HIP
KEEP FEET OFF THE GROUND

 

Upgrade your Russian Twists, comrades.

A little variation to add to your mix.


shoulder exercise: db shoulder press - dr thickness

HOCUS POCUS B!TCHES (Shoulders 3:29)

DB SHOULDER PRESS L/R
4 SETS X 6,6,6 REPS [PYRAMID UP & DOWN] REST 60 SEC
1ST & 3RD SET PYRAMID UP - LIGHT, MEDIUM, HEAVY DBS
2ND & 4TH SET PYRAMID DOWN - HEAVY, MEDIUM, LIGHT DBS
LEFT 6,6,6 REPS, RIGHT 6,6,6 REPS - REST

 

Some Magic sorcery for those delts.

If you're doing work, you'll be done in about 10 minutes. I know some potatoes will complain about using 3 different dumbbells.

How that's hogging ALLLLLL the dumbbells in the gym. Relax. Potatoes are always pissed off when they can't start their workout with bicep curls.

That pre-workout is fading. It's getting hot in that hoodie. I can't let them see me soft. oh no.

All an illusion. I see you. Hocus Pocus, B!tches.


strongman: barbell farmers walk santa

HOCUS POCUS B!TCHES (Shoulders 3:29)

DOUBLE BB FARMER’S WALK
4 SETS X 60 FT TOTAL REST 120 SEC
LOAD BOTH BARS EVENLY & ATTACH CLIPS
IF BARBELL TIPS PUT BOTH DOWN,LIFT & CONTINUE

 

What's the hardest Exercise you've done?

The double barbell farmer's walk is mine. It's challenging not only weight wise, but balance and mental toughness.

If your grip is weak or starts to slip - the bar tips. If you go too fast - the bar tips.

If you go too slow - you get weaker by the second - the bar tips. Every time the bar goes down you have to re-deadlift it up.

You can be strong but eventually it's all the other variables that will do you in. I've had clients which hated to do it but just had to finish it.

You really won't understand this exercise until you do it.

If your gym has the space and you have the hairy easter eggs for it. Do it. Let me know about it.


strongman exercise: dumbbell farmers walk viking

HOCUS POCUS B!TCHES (Shoulders 3:29)

DUMBBELL FARMER'S WALK
3 SETS X 2 LAPS (120FT TOTAL) REST 90 SEC
85% OF BODY WEIGHT
1-2 WARM UP SETS TO WORKING WEIGHT
IF LIMITED BY SPACE PERFORM LAPS - 120FT

 

Valhalla waits for no one. Start a stepping. The journey is long and trecherous.


bicepe exercise: dumbbell bicep curls - st patrick's day

SAVAGE SHENANIGANS (Biceps 3:17)

DUMBBELL BICEP CURLS
RUN THE RACK UP: 10-6 REPS/SET - REST 20 SEC
SIMULTANEOUS OR ALTERNATING CURLS ACCEPTABLE
START WITH A WARM UP WEIGHT AND INCREASE 5LBS/SET
INCREASE WEIGHT UNTIL ONLY 6 REPS CAN BE PERFORMED
KEEP REST TIMES TO 20 SEC FOR MAXIMUM PUMP

 

Happy St Patty's Day Fella!

Had to whip something special.

Serving up some Aengus Beef.


leg exercise: barbell deadlifts - manther

DEATH LIFTS (Deadlifts 3:12)

BARBELL (SUMO) DEADLIFTS
5, 5, 3, 1 REPS + AMRAP DROP SET REST 90 SEC
BUILD UP TO A HEAVY SINGLE - ONLY 25 & 45LB PLATES
DROP SET = NO REST - AMRAP/SET ALL THE WAY DOWN
AMRAP = AS MANY REPS AS POSSIBLE
CHOOSE YOUR PREFERRED STANCE

 

I'm still feeling this deadlift set - so be forewarned.

Since Black Panther is out and people requested him... so Jacked Manther is born. He's cool but he's no bad mother like Blade.

I included my deadlift build up and drop set if that helps.

This was my build up:
135/5 225/5 315/5 405/3 495/1 585/1 585/failed

Then drop set - no rest between these sets:
495/1 405/2 315/3 225/3 135/5

I was broken, the changing the plates in between was not fun either. Still broken and happy.

I've been freestyle experimenting the last 7 weeks. Goal was to hit a single 585 deadlift every week just to change it up, push myself and make it academic.

But it's time to pull back and program again. Everything is outside noise.

Listen to the noise inside. It will guide you on your own path.


bicep exercise: barbell curls orc

HEAVY ARTILLERY (Arm Day 3:9)

BARBELL CURLS
5 SETS X 3 REPS + DROP SET REST 60 SEC
BUILD UP TO HEAVY 3 REPS - NO BODY ENGLISH
LAST SET DROP WEIGHT BY 50% AND FINISH AMRAP
AMRAP = AS MANY REPS AS POSSIBLE

 

Nothing wrong with a little bicep workout. This was my heavy bicep exercise on Friday.

Followed by some lighter high rep and time under tension exercises. Don't be afraid to mix it up.

Don't worry I've been documenting all my workouts.

Will be spending some time to put together some illustrated full workouts and programs.

It just takes time to create the illustrations. Someone has to be the Swoll Leonardo Davinci. lol

My buddy wants to work some arms Sunday. How can I say no?

It's always Arm Day. Amen.


shoulder exercise: dumbbell front raises on incline bench - broseidon

ROCK HARD CLAMS (Boulder Shoulders 3:1)

DB FRONT RAISES ON INCLINE BENCH
4 SETS X 8 REPS (2-0-1-1) REST 45 SEC
(2 SEC LOWER -0- 1 SEC LIFT -1 SEC PAUSE AT TOP)
SET BENCH ANGLE AT APPROX 45°

 

Work on those Rock Hard Clams. A little front raise variation.

You start in a position where the front delt is stretched.

You change the lever starting position differently than a standing shoulder raise.

In the end, the front raise is a lever weighted cantilever fighting gravity.

Unless you don't believe in gravity. insert flat earth music.

And because I'm weird like that it's Broseidon performing it underwater.


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