Bookmark this page for all our DEEZIFY.com Exercise Quickies. Check in daily.

These Exercises are not intended to be full workouts but as exercises or techniques to add to your existing workouts.

SPEED DEADS

Barbell Deadlifts - Speed
8 sets x 3 reps - rest 45 sec
approx 30-50% 1 RM
lift as fast as possible

A face only a momma can love.

Some speed deadlifts I slip in to my weekly mix, I'll increase the percentages weekly.

I usually perform 3 reps max and maintain the explosive speed on the lift.

I mix up the style of speed deadlifts including slower negatives, conventional stance, sumo, decifits etc.

Get better at being explosive and your numbers will increase.

QUIT B!TCHIN’ SNOWFLAKE

Leg Extensions
10 reps, 10 sec rest, 20 reps, 20 sec rest, 30 reps, 30 sec rest, 40 reps
use the same weight throughout

Life's only purpose is to break your back.

You're either a Bitch and complain... or a Savage and train. That's it.

Go do some work & prepare. Big Quads for the Prosciutto Gods.

PYRAMID PEAKS

Cable Bicep Curls w/Handle
4 sets x 8 reps + drop set (2-0-1-0)
(2 sec lower - 0 - 1 sec lift/curl - 0 )
- pyramid to 4 working sets - 45 sec rest
- drop set - 20% drop/set - no rest

Your Flex Friday King Swoltep Power Up.

One of my bicep finishers. Tear down that bicep to build it up.

May your workout be mighty and biceps have peaks higher than ancient Pyramids.

BANG BANG B!TCHES

Dumbbell Bicep Curls - Run The Rack
5+ sets x 10 reps or AMRAP - rest 30 seconds
start with light dumbbells & increase 5 lbs/set
increase weight until you cannot complete 5 reps

What's Your Bicep Finisher?

Make sure to follow me on Instagram @deezify - and comment on my posts.

I actually listen to the horde.

GLUTES FROM OLYMPUS

KB Single Leg Stiff Deadlifts L/R
4 sets x 10 reps (3-0-1-0) rest 45 seconds
(3 sec lower - 0 - 1 sec lift - 0 )
use kettlebells or dumbbells

Stop Reverse Cowgirling that leg abductor machine. It's just not right.

A week on machines makes you weak. Keep it simple. Keep it challenging.

Get off your asses and try and do most of your exercises standing up.

Your body will be better for it.