January 2019 Exercises

This page is a compilation of Deezify's January 2019 Exercises.

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


chest exercise: dumbbell floor chest press press orc

PRESSIN’ THE HEAVENS

DB FLOOR CHEST PRESS
4 SETS X 8 REPS (2010) REST 60s
(2s LOWER - 0 - 1s PRESS - 0)
LAY ON FLOOR WITH BENT KNEES OR FLAT
SHOULDER FRIENDLY/ TRICEPS DOMINANT


Mondays can be challenging to get a Bench on Chest Day. Here's a backup plan.

Dumbbell floor presses. I'll keep this short & sweet. Add mass to pecs, size to your triceps and keep your shoulders safe.

It's a limited range of motion since your elbows cant pass through the floor. It's safe on the shoulders because they aren't dangling off the bench.

You can also do barbell floor presses but you'll need a power rack for that. The dumbbell floor press is a great weapon in your arsenal.

Of course, you can play with reps and times.

Press the Heavens.


tricep exercise: tricep rope pushdowns bulk

TRI THESE HOT PIPES

CABLE TRICEP PUSHDOWNS COMPOUND SET
OUTWARD (A1) & DOWNWARD (A2)
4 SETS X 10,10 REPS (3010) REST 45s
(3s LOWER - 0 - 1s PUSHDOWN - 0)


This is my Bodybuilding Scuplt style version of the pushdown.

I usually end of the workout as a finisher or exercise block on arm day. Time under tension pump.

Of course, you can play with reps and times.


shoulder exercise: dumbbell y press - brahnos

MAD DELTS

DUMBBELL Y-PRESS
4 SETS X 8 REPS (2010) REST 45s
(2s LOWER - 0 - 1S PRESS - 0)
LIGHTER WEIGHT RECOMMENDED


This exercise is a variation of a shoulder press.

Instead of press upwards you press diagonally making the exercise twice as difficult.

It's an ideal exercise to add to a compound or giant set of shoulder exercises.

Raise your hands if you're sure.


back exercise: cable lat flyes minobro

NO BULL LAT SPREAD

CABLES LAT FLYES
4 SETS X 10 REPS (3010) REST 45s
(3s LOWER - 0 - 1s FLYE - 0)
FLYE MOVEMENT TOWARDS GLUTES


Grow some wings and fly.


bicep exercise: dumbbell preacher curls tiger

THE REAK OF PEAKS

DB PREACHER BICEP CURLS L/R
4 SETS X 6 REPS (3010) REST 45s
1 SET X AMRAP (1010)
(3S LOWER - 0 - 1S CURL - 0)
AS MANY REPS AS POSSIBLE ON LAST SET


Celebrating my Chinese Zodiac Animal.

Like to finish my workouts with a bicep blood flow.

Nothing wrong walking out with a nice bicep pump.


leg-exercise: barbell squats rambro

FIRST SWEAT POWER UP

BARBELL SQUATS
5 SETS X 4 REPS - REST 90s
USE APPROX 75% 1 REP MAX


Happy New Years. The race for the rack begins tomorrow.


Newsletter

We respect your email privacy. I want to receive DEEZIFY.com newsletters & offers.

September 2017 Exercises

September 2017 Exercises

4 Exercises For September
Read More
March 2017 Exercises

March 2017 Exercises

17 Exercises For March
Read More
August 2018 Exercises

August 2018 Exercises

Exercises For August
Read More
Illustration Videos 3

Illustration Videos 3

Work In Progress
Read More

Discover

January 2019 Exercises

January 2019 Exercises

Exercises For January
Read More
Illustration Videos 2

Illustration Videos 2

Work In Progress
Read More
October 2018 Exercises

October 2018 Exercises

Exercises For October
Read More
Panda Collection

Panda Collection

View The Collection
Read More

SHOP Best Sellers