September 2018 Exercises

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

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


leg exercise: barbell deadlifts savage

DEADLIFTS DIG IT

BB (SUMO) DEADLIFTS
5, 5, 5, 3, 1, 1, 1 REPS REST 60-180s
(25%, 40%, 60%, 75%, 90%, 95%, 100%+ OF 1 REP MAX)
THE 1 REP MAX IS BASED ON A CONFIDENT DEADLIFT
USE PREFERRED STANCE: SUMO OR CONVENTIONAL

 

Deadlifts, Dig it! Ohhh yeah!


leg exercise: leg extensions batbro

QUADS FOREVER

MACHINE LEG EXTENSIONS
4 SETS X 10 REPS + DROP SET (3010) REST 45s
(3s LOWER - 0 - 1s LIFT/LEG EXTENSION - 0)
DROP SET = 100%, 80%, 60%, 40%

 

Every day is Batman Day & Every day is Leg Day.

This is a little change up. Drop set to build up the prosciutto legs.


bicep exercise: barbell curls old man

21 GUN SALUTE

BARBELL BICEP CURLS - 21s
4 SETS X 7 1/2, 7s ISO HOLD, 7 FULL REPS REST 60s
1/2 REPS = 7 REPS FROM TOP TO MIDDLE (90° TO 0°)
ISO HOLD = 7S HOLD AT MIDDLE AT (0°)
FULL REPS = 7 TOP TO BOTTOM(90° TO -90°)

 

Father time waits for no one.

But he's going to have to wait until I'm done arms. Not done yet.

Everyone knows 21s. An old school routine passed through our savage ancestors.

The typical 21s are 7 bottom half reps, 7 top half reps & 7 full reps.

You fatigue the muscle fibres with the partials then hit the full reps for the ultimate pump.

It's a nice way to change it up and lower the weight a bit.

This variation replaces the easier bottom half reps with a greuling isometric hold.

Just hold the bar half way. No leaning back, Francine.

You can play with the reps and iso hold time but I recommend 7-10 reps to keep the weight pretty challenging.

You can apply this to many exercises.

If you try it, let me know how it goes.


shoulder exercise: dumbbell y press brahnos

MAD DELTS

DUMBBELL Y-PRESS
4 SETS X 10 REPS (2010) REST 45s
(2s LOWER - 0 - 1s PRESS - 0)
LIGHTER WEIGHT RECOMMENDED

 

Embrace the power of the universe and the Y-press.

The Y-Press is a variation of a shoulder press. It's a great finisher. It's a great addition to a shoulder compound or giant set.

You don't need as much weight because there's more Moment Force (Torque) on the shoulder.

The Torque is the product of the Force (mass x acceleration) and distance from a reference point, F = m x a.

You're fighting Newton's Second Law F = m x g, mass x gravitational force.

I'm no rocket doctor, but Lifting is a lot more science than you think.

To simplify things, by playing with gravity and changing the lever length, angle and resistance you can add tons of variations of exercises to your toolbox.

Science & Creativity is the sweet n sour sauce of the universe.


leg exercise: kettlebell goblet squats swolonidas

SQUAT IN HELL

KETTLEBELL SQUATS
5 SETS X 20 REPS
REST 60s

 

Tonight We Squat in Hell, Mother Lovers.

This is another squat variation. Double kettlebells to fire up those thighs.

Having the kettlebells, front loaded, in the rack position (up front resting on the biceps) puts more of the focus on the quads just like a barbell front squat.

Remember to drop it like it's hot. Get to parallel.

I've got tons of kettlebell exercise in my arsenal - make use of my Kettlebell certification.

I know not everyone has access to kettlebells so this is for those who do.

You can use the dumbbell goblet version as a substitute - look back 2 weeks in my posts to find that version.

The 20 reps is for the sweaty kettlebell grind. The work. The shred.

If you want to supersize the exercise throw on some chains around the neck like a G.

Years back I had I'd add 80lbs of chains around my neck and grab 2x 50lb kettlebells. Get creative with the pain.

If that's not fun I don't know what is. lol. Too tough.

Ahoo Ahoo Ahoo!


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