February 2017 Exercises

This page is a compilation of Deezify's February 2017 Exercises.

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


bicep exercise: cable bicep curls - john thick

BICEP BABA YAGA

Single Arm Bicep Curls L/R
4 sets x 8 reps + drop set (2-0-1-0) rest 45 sec
(2 sec lower - 0 - 1 sec lift/curl - 0)
drop set = reduce one pin/set all the way down


leg exercise: kettlebell lunges - brawn

HELLUVA LUNGES

Walking Kettlebell Lunges
6 sets x 20 steps (10 steps/leg) rest 45 seconds
alternate kettlbell support with each set
long step for glutes & short step for quads
extra savage: add chains for more weight


back exercise: seated lat rows darth braul

LAT ORDER 66

Seated Cable Lat Rows W/ V-Handle
6 sets x 11 reps - rest only 30 seconds
use the same weight for all sets


leg exercise: barbell deadlifts broker

DEADLIFT CLOWN CLINIC

Barbell (Sumo) Deadlifts
A. 40%, 50%, 60%, 70%, 80%, 90% x 3 reps
B. 3 sets x 6 reps at 70% - rest 60-90 seconds
percentages % are based on confident 1 rep max
use sumo or conventional stance


ab exercise: mountain climbers thraex

SAVAGE CLIMBERS

Mountain Climbers
4 sets x 45 seconds rest 45 seconds
keep intensity high - alternating feet quickly
add at the end of a circuit or super set


shoulder exercise: one dumbbell shoulder press strangebro

HOCUS POCUS B!TCHES

1 Arm Dumbbell (Db) Shoulder Press L/R
Pyramid Up & Down 4 sets x 6, 6, 6 reps
1st, 3rd set pyramid up: light, medium, heavy db
2nd, 4th set pyramid down: heavy, medium, light db
left 6, 6, 6 reps; right 6, 6, 6 reps; rest 60 seconds


leg exercise: barbell squats - broinidas

THIS IS SQUATA!

Barbell Squats
4 sets x 6 reps rest 60 seconds
use approx 70-80% of 1 rep max


chest exercise: hammer strength chest press hebro

I HAVE THE SWOLE POWER!

Hammer Strength Chest Press - Dirty 30s
4 Sets X 10 Top ½, 10 Bottom ½, 10 Full Reps
top ½ = top to mid; bottom ½ = mid to bottom
complete top, bottom & full reps then rest 60 sec


tricep exercise: pharoah pushups

PIPES LIKE AN EGYPTIAN

Pharaoh Push Ups
4 sets x 10 reps (3-0-1-1) rest 45 sec
(3 sec lower - 0 - 1 sec lift - 1 sec pause at top )
tuck elbows in & place hands further forward


shoulder exercise: plate ribbons

PLATE SMASHERS

Plate Ribbons
4 sets x 10 reps (2-0-1-0) rest 45 seconds
(2 sec lower - 0 - 1 sec lift - 0)
alternate left to right, right to left ribbon motion


spartan ladder - squats and push up superset

SPARTAN LADDER OF HELL

A1. 2 Kettlebell Squats 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps
total squat weight: men 60lbs+;   women 30lbs+

A2. Push Ups  1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps
eg: 10 squats, 1 push up, 9 squats, 2 push ups, etc...
no rest between exercises


leg exercise: barbell squats samurai

LUCK STARTS AFTER YOU GIVE 100

Barbell Squats 10 sets x 10 reps - rest 60 sec
use approx 70% of 1 rep max
if successful (10 x10) increase weight 5-10lbs next time
recommended only once a week or every 2 weeks


back exercise: lat pulldowns - samurai

FEAR THE UNREPPED LIFE

Cable Lat Pulldowns - Wide Grip
10 reps, 10 sec rest, 20 reps, 20 sec rest,
30 reps, 30 sec rest, 40 reps
use approx 40-50% 1RM - do not change weight


chest exercise: bench speed venenum

SAVAGE CHEST SPEED

Barbell Speed Bench Press
8 sets x 3 reps (30-40% of 1rm) rest 45 seconds
use 30%-40% of 1 rep max to work on explosivity
2-3 reps only to press as explosive as possible


bicep exercise: dumbbell bicep curls deadbro

MAXIMUM EFFORT BRO

Dumbbell (DB) Bicep Curls - Up & Down
6 sets x 6, 6, 6 reps (light, med, heavy)
1st, 3rd, 5th set pyramid up: light, med, heavy DB
2nd, 4th, 6th set pyramid down: heavy, med, light DB
5lb increases (eg: 20, 25, 30 lbs)


shoulder exercise: barbell seated shoulder press bronan

PRESS OF HUMILITY

Barbell Shoulder Press - Floor Seated
4 sets x 10 reps (2-0-1-0) rest 60 seconds
(2 sec lower - 0 - 1 sec lift/press - 0)
set rack safety bars an inch below collar bone


back exercise: pull up justice bros

SAVAGE PULL UP CHALLENGE

Pull Ups: 100 reps total
complete 100 pull ups in shortest amount of time
perform as many reps per set and rest as you like
1st to finish is alpha savage; 2nd is a beta b!tch


 

 
 

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