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.

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


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


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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