September 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.


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