Day two of a split mass builder workout.
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Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that...Pull the bar down in front of you, not behind the head. Do not arch your back, but keep it completely still, no swaying, swinging, arching or curving. Just lean back about 10 degrees and maintain that throughout the exercise. Your elbows should make an arc shape to the side of your body on the way down and on the way up. Squeeze your elbows into your body at the lowest part of the movement and the bar should be on or close to the very upper portion of your chest. The only movement should come from your arms. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Works the rear deltoids. Set an incline bench at the lowest possible angle. Then, with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend...Works the rear deltoids. Set an incline bench at the lowest possible angle. Then, with a dumbbell in each hand, lie face down on the bench so that the top of the bench is supporting your chest. Extend your arms in front of you so that they are perpendicular to the angle of the bench. Your palms should be facing each other and your elbows should be slightly bent. Maintaining the slight bend in your elbows, lift the weights by pulling your arms apart in an arcing motion. Think about trying to squeeze your shoulder blades together. Continue moving your elbows up until the dumbbells are at either side of your head. Slowly return to the starting position. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase...These machines can vary but make sure that the seat height is low enough so that when you sit in it your shoulders are below handle height. Select a light weight to start with, you can always increase it later, and push up until your arms are nearly straight. Do not lock your elbows out on this exercise. On the way down only go as far as when your elbows are level with your shoulders. Keep the movement slow and controlled. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should mov...Do not lean forward or backward in this exercise. It is very important that once you are set up in position with your back perpendicular to the floor your back does not move. Only your arms should move. From straight out in front of you bring your elbows back and keep them tight into your body. Once they are as far back as they will go slowly let the weight go forwards. Aim for a duration of 1.5 to 2 seconds in both directions. Swinging or arching your back to aid the movement is an indication that the weight is too heavy. We do not move the back whilst doing this exercise because it can damage the small muscles in the lower back. Exercise description by Hugo Saner. (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt r...There are many options for stimulating the front and side delts, but it seems so many people can't bring up their rear delts at the same speed. I have found an exercise called cable, rope, rear-delt rows which does. For some reason people use bent-over laterals raises, and as they involve minimal weight, it encourages people to turn them into compound. As a result, all the tension is transferred onto the muscles of the upper back, and little rear-delt stimulation. Then others either just rely on compounds, or use upright rows, which actually target the traps, biceps and back just as much if not more so than the rear delts. So I discovered an exercise called the rear-delt cable row that stimulate this area better. Rear-delt rows also allow you to use a weight that is not possible on the only other isolation exercise for the rear-delt. To perform these rows, sit in the same position on a cable-row station as you would doing seated cable rows. Attach a rope to the pulley and grasp it with an overhand grip. Stretch your lats if you wish, stand upright and bring the weight in and upwards towards your neck. The trick is to extend your forearms upwards as you pull the weight to your neck, and at the end of the movement, your arms will finish in a bicep-pose with your lower arms parallel to the floor. By doing this, it activates the rear delts and allows for a peak contraction. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Sit at edge of bench with feet placed beyond knees. Rest torso on thighs. Grasp dumbbell cable attachments with opposite hands. Raise upper arms to sides until shoulder height. Maintain upper arms per...Sit at edge of bench with feet placed beyond knees. Rest torso on thighs. Grasp dumbbell cable attachments with opposite hands. Raise upper arms to sides until shoulder height. Maintain upper arms perpendicular to torso and a fixed elbow position (10???? to 30???? angle) throughout exercise. Lower and repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weight...Stand upright, with your feet about shoulder width apart and your arms to your sides. Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides. It's important to keep your palms turned downward as you lift the dumbbells so that your shoulders, rather than your biceps, do the work. Make sure you lift the dumbbells on the way up rather than "swinging" them up. Don't lean forward! Keep the dumbbells at your sides. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Works the front delts. Grasp the cable attachment that is attached to the low pulley with one hand. Face away from the pulley and put your arm straight down. Keeping your body straight and your elbow ...Works the front delts. Grasp the cable attachment that is attached to the low pulley with one hand. Face away from the pulley and put your arm straight down. Keeping your body straight and your elbow nearly locked, raise your arm up in front of your body. Do not swing! Go up to about eye level, then slowly return to the starting position. Finish your reps and then switch arms. Exercise description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEE...Attach a rope attachment to a low pulley. Stand face forwards and about 12 inches away from the machine. Grasp the rope with a palms-in grip and stand straight up. Put your elbows at your side and KEEP them there during the entire movement. Your elbows should not move. Pull your arms up until your biceps touch your forearms, keeping your palms in a facing in position. Slowly return to the starting position and repeat. Exercise image and description by Bodybuilding.com (less)
Routine:
Set 1: 8 reps
Set 2: 8 reps
Set 3: 8 reps
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