I’ve been trying to find a good free weight quad exercise. Front squats are great for targeting quads but I just find them uncomfortable to perform. I remembered an old exercise I use to do, the Barbell Hack Squat. Very similar to a deadlift however you grip the bar from behind your back. You start with the barbell on the ground behind your calves and deadlift. Since the bar starts under the quads it punishes them nicely. The PunishBro demonstrates the (A) Barbell Hack Squat.

I wanted to blow up my chest but my gym only has 80lbs dumbbells. How does one tackle this dilemma? Run the rack and slow down the negatives. I used the neutral grip, keeping my elbows tight to the body for variation. Furthermore, coming off a heavy barbell benching week the neutral grip puts more stress on the triceps and less on the shoulders. HellBro demonstrates the (C) Dumbbell Chest Press.

Workout: Full Body Punishment, Sat 4-July-2015

Workout Program:

A. BB Hack Squat: 10, 8, 8, 6, 6, 6 reps ↑

B. Lat Pulldowns (20lbs/ set): 5+ x 10 reps ↑

C. DB Chest Press – neutral grip (run the rack 5lbs/set): 8+ x 8 reps (2.0.1.0) ↑

D. Landmine Lat Rows: 6 x 6 reps ↑

E. Cable (low) Laying Bicep Hammer Curls w/ 2 pumps: 5 x 8 reps (3.0.1.0)

F. BB Bicep Curls 3-way superset (reverse, wide, narrow grip): 4 x 8 reps (3.0.1.0)

Work. Train. Devour.