Tip: Master the Meadows Row
Build your stubborn back with this soon-to-be-classic mass builder.
Tip: 6-Ways for Shoulders
Add this to the end of your shoulder workout and get ready to burn and grow.
Tip: Machine Laterals With Assisted Negatives
For this intensity technique, do the concentric part of the exercise on your own, then have your training partner push down during the negative as you resist.
Tip: Hang and Swing Destroyer Set
Stubborn rear delts? Punish them until they grow with this 100 rep drop set. Use partials at first, then full range on the last drop.
Tip: Pulldown Crunch
Blow out all your air on the way down and contract hard. Do 10-12 reps.
Tip: Over and Backs for Delts
Also called the Bradford press, this continuous tension movement is a great delt-day finisher.
Tip: Incline Concentration Curl
For a more effective concentration curl, use an incline bench and forcefully squeeze the dumbbells together. Contract extra hard at the top.
Tip: Dip Machine, Heavy Negatives
Grab a partner and give this growth-inducing triceps exercise a shot.
Tip: Curls with 3-Second Negatives
The lowering phase of the curl is where a lot of the muscle damage, and thus growth, is created. Don't just drop the bar.
Tip: Single-Arm Machine Curl
Start your biceps work with hammer curls, then a preacher curl variation like the one here. For safety, finish with heavy barbell curls when you're biceps are fully pumped.
