July 2017 Exercises

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

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

arm exercises: arm superset - thor bulk


A1 Cable Bicep Curls W/Rope - Extra Pump At Top
A2 Cable Tricep Extensions w/Rope - Pull Aparts
4 sets x 10 reps + drop set (2-0-1-0)
(2 sec lower - 0 - 1 sec lift - 0) rest 60 seconds


Combine & Swole. This is one of my Arm Super Sets. I'll do it solo and sometimes with a friend.

If you're alone, just move the cable up and down to be courteous to others.

If you're with a buddy you can zip through it on each of the sides. Go back and forth. One up & one down.

No rest between A1 & A2. You rest 60 seconds after A2.

Then 5th set is the drop set. I usually drop 20%/set but you can also drop it one pin/set until you have nothing left.


back exercise: barbell rack pulls - abrominable


Barbell Rack Pulls (Off Blocks/Rack)
5, 5, 5, 3, 3, 1, 1, 1 reps rest 60 seconds
40, 50, 60, 75, 90, 100, 100, 100%  based on 1 rep max
set up safety bars at your deadlift sticking point


Winter is here. For the hairy assed beasts out there. lol.

This is one of my accessory deadlift movements and routines. I tend to slip it in once every 2 weeks.

I also mix it up by using my belt sometimes and other times without. Always be careful lifting heavy.

leg exercise: barbell squats - rambro


Barbell Squats
3 sets x 4 reps - rest 60 seconds
warm up & build up to 3 working sets
approximately 85% 1 rep max or 4 tough reps


"Don't forget one thing... A good supply of body bags."

Last night's squat routine. Little rest for more bodybuilder-ly style. lol.

Nothing fancy. Body hurts. Just doing work. Shweaty balls.

back exercise: barbell rack pulls - khal brogo


Barbell Rack Pulls (Sumo)
3 sets x 3 reps rest 60-90 seconds
set up safety bars at your deadlift sticking point
build up appropriately


GameOfThrones Savages. Let us remember the Khal Drogo.

Amazing premiere last night. So I upgraded the Khal.

Which Game of Thrones character should I draw next?

leg exercise: landmine reverse lunge - hound


Landmine Reverse Lunges L/R
5 sets x 8 reps (2-0-1-1) rest 60 sec
(2 sec lower - 0 - 1 sec lift/lunge - 1 sec pause at top )
step back with leg closest to the bar


Game Of Thrones bebe! Thought I'd upgrade my 1st game of thrones bro, the Hound.

I think I have to draw his big bad brother Mountain soon.


bicep exercise: barbell curls vulcan


Standing Barbell Curls
5 sets x 8 reps + drop set rest 45 sec
5 sets x 8 reps (same weight) then drop set
drop set = decrease 10lbs/set x 8 reps (or failure)


Beam Me Up, Brah. Set Guns To Stun. Some Bicep Power Up for the Star Trek nerds.

20170712 squats broinidas


Barbell Squats
5 sets x 6 reps rest 60 seconds
warm up + 5 working sets of same weight
± 80% 1rep max or 8 rep max


It's a Squat Thang. This was my Tuesday night Squat session for LegDay.

Just sweaty balls work. You have to do it.

ab exercise: woodchoppers - brohees


Medicine Ball Wood Choppers
4 sets x 45 seconds - rest 45 sec
lift medicine ball overhead (inhale)
chop down with force (exhale)


Chop! Chop! Chop! with the wood chop. The Ab Exercise with violence.

You'll get tons of shoulder activation as well and your heart a pumping.

bicep exercise: dumbbell preacher curls - tigricorn


Dumbbell Preacher Bicep Curls L/R
4 sets x 6 reps (3-0-1-0) + pump set - rest 45 sec
(3 sec lower - 0 - 1 sec lift/curl - 0)
pump set finish = as many reps as possible at (1-0-1-0)


Flex Friday Exercise for You to try. Slow reps then Rep it out.

The Tigricorn is the mash up of my chinese & zodiac signs, Tiger & Capricorn.

leg exercise: stiff leg deadlifts viking


Barbell Stiff Legged Deadlifts
5 sets x 8 reps (2-0-1-0) rest 60 seconds
(2 sec lower - 0 - 1 sec lift - 0)
no rest at bottom - tap and lift


Vikings Never Neglect the Hammies. Hammer your weaknesses.

My goal is to be the most unique MFin' online coach out there.

Everything is a process. I must earn my right into Valhalla.

core exercise: hammer slams - abraham lincoln


A1. Right Hand Slams 4 sets x 10 reps
A2. Left Hand Slams 4 sets x 10 reps
A3. Overhead Slams 4 sets x 10 reps
rest 60 seconds
right hand slams start from the right shoulder
left hand slams start from the left shoulder
overhead slams start above the head


Happy 4th of July. 'Merica, Fuck Yeah! As a Canadian, I wish all my Americans buds the best.

Dream the impossible.Let your good intentions guide you.

And let the negative fuel burn hot. Keep fuckin' hammering away at your goals and dreams.

One thing for sure, you'll be stronger for it.


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