March 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.


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.


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.


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