May 2018 Exercises

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

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


shoulder exercise: dumbbell reverse flyes brogoyle

GRANITE DELTS (SHOULDER DAY 5:31)

DB BENT OVER REVERSE FLYES
4 SETS X 10 REPS (2010) REST 45S
(2s LOWER - 0 - 1s LIFT/FLYE - 0)
KEEP DUMBBELLS INLINE WITH SHOULDERS
KEEP BACK PARALLEL TO GROUND
WARM UP & BUILD UP APPROPRIATELY

 

Rock On.


back exercise: rope lat pulldown - elf

GOT WINGS (BACK DAY 5:29)

CABLE LAT ROPE PULLDOWNS
4 SETS X 10 REPS (3010) 45s REST
(3S LOWER - 0 - 1S LIFT/PULL - 0)
PULL ROPE APART ON PULL MOTION
KEEP ROPE PULLED APART ON NEGATIVE LOWER

 

You've got wings... now fly!


chest exercise: barbell bench press master beef

FULL METAL CHEST (CHEST DAY 5:28)

BB BENCH PRESS W/PAUSE
5 SETS X 5 REPS (13X1) REST 90s
(1S LOWER - 3S PAUSE - EXPLOSIVE LIFT - 1S PAUSE)
3S PAUSE AT THE BOTTOM TO ELIMINATE MOMENTUM
USE APPROX. 80-85% 1 REP MAX OR 5 REP MAX
WARM UP & BUILD UP APPROPRIATELY

 

We're all connected.


bicep exercise: rope hammer curls pharaoh

KING SIZED PEAKS (BICEPS 5:19)

LAYING HAMMER ROPE CURLS - 1 AND 1/3 REPS
4 SETS X 8 REPS (2010) REST 45s
(2s LOWER - 0 - 1s LIFT/CURL - 0)
EXTRA 1/3 CONTRACTION AT TOP OF EACH REP
BUILD UP TO WORKING SETS

 

Hammer curls to build Peaks beyond Peaks.


back exercise: barbell high pulls vein

BREAK YOUR BACK (BACK DAY 8:3)

BB HIGH PULLS SNATCH GRIP
5 SETS X 6 REPS (11X0) REST 60s
1s LOWER - 1s PAUSE - EXPLOSIVE LIFT - 0)
USE A WIDER SNATCH GRIP
GENERATE POWER THROUGH THE HIPS

 

Break some back, jackie.


leg exercise: kettlebell lunges witchy

WICKED LEGS (GLUTEUS 5:9)

WALKING KETTLEBELL LUNGES
4 SETS X DISTANCE REST 60 SEC
USE DISTANCE AS THE GOAL (20-30 TOTAL STEPS)
LONG STRIDE FOR GLUTES
SHORT STRIDES FOR QUADS

 

The hardest tasks will shape you.

Just keeping moving forward. One step at a time. Don't look back.

Don't get distracted. Pick a point and go.

Booty.


leg exercise: hex bar bacca

HEX MESS (LEGS 5:4)

TRAP BAR (HEX BAR) DEADLIFTS
5 REPS X 5 REPS REST 60-90 SEC
USE RAISED BAR HANDLES TO TARGET MORE QUADS
WARM UP & BUILD UP APPROPRIATELY

 

May the 4th be with you, you hairy beast.


 back exercise: landmine bent over rows vein

BACK MEAT (Back 5:2)

LANDMINE ROWS W/ROPE
5 REPS/SET UP TO MAX rest 45 sec
USE 25LB PLATES FOR MORE RANGE OF MOTION
KEEP BACK PARALLEL TO FLOOR
INCREASE A PLATE/SET & TAP EACH REP ON GROUND

 

If you make it hard it will make you hard.

If you cheat, your crutch will be exposed.


shoulder exercise: shoulder y press brahnos

MAD DELTS (SHOULDERS 5:1)

DUMBBELL Y-PRESS
4 SETS X 8 REPS (2011) REST 45 SEC
(2 SEC LOWER - 0 - 1 SEC RAISE - 1 SEC PAUSE AT TOP)
LIGHTER WEIGHT RECOMMENDED

 

Attacking the shoulders at different angles. Bing, bang, pow!

Into the 5th dimension and beyond.


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