May 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


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