Tip: Forearm Flexor Mechanical Drop Set
With the same weight, do 8-10 Zottman curls, then 8-10 hammer curls, and finish with 8-10 alternating dumbbell curls.
September 25
Tip: Triceps Thrasher Mechanical Drop Set
Using the same weight, do 10-12 reverse-grip extensions, then 10-12 overhead extensions, and finally rep out on triceps pressdowns.
Tip: Stability Ball Ab Rollout
No ab wheel? No problem. Just use a stability ball. Also works great as a regressive exercise if the standard ab rollout is too tough for you.
September 24
Tip: Biceps Bomb Mechanical Drop Set
Starting with a weight you can curl 12-15 times, do 8-10 reps on steep side of preacher bench, match those reps on the angled side, then stand and rep out.
September 23
Tip: Weight Plate Squeeze
Do this exercise before a chest workout to activate the pecs, or after a chest workout to really finish it off. Squeeze as hard as possible for 20 seconds per set.
September 22
Tip: Slow Motion Pull-Ups
These increase tension and build a strong mind-muscle connection. Shoot for no more than 5 reps per set. If you can get more, go slower.
Tip: Landmine Rotational Press
Try this to improve lower body explosiveness, core stability, and upper body strength.
September 21
Tip: Single-Legged Romanian Deadlift
Make the unilateral RDL work even better. Pull your toe towards you.
Tip: Half Sit-Up Overhead Press
Lean back until the abs engage and perform overhead presses. This will really bring up your core strength.
September 20
Tip: Half Sit-Up Overhead Front Raise
Take your core strength to the next level with this movement.
Tip: Half Sit-Up Flye
Strengthen your core and get some isolation work for your pecs at the same time with this unique movement.
September 19
Tip: Half Sit-Up Press
Hit your chest and abs at the same time with this tough exercise.
September 18
Tip: Alternating Dumbbell Press, From Bottom
Tension builds muscle and this variation provides a lot of tension on the pecs. Be sure the dumbbell held at the bottom doesn't rest against the body.
Tip: The Overhead Squat
Overhead squats will improve your regular back squat technique and patterning.
September 17
Tip: Alternating Dumbbell Press, From Top
Build your chest and enhance shoulder and elbow stability with this pressing variation. It'll even challenge your core.
September 16
Tip: Decline Kettlebell Pullover
Use kettlebells and a decline bench for your pullovers to increase tension and range of motion.
September 15
Tip: Reverse Lunge With a Hold
This variation hits the glutes and hams hard, and it's more knee-friendly than the forward lunge. Add an isometric hold on the last rep.
Tip: Lying Cable Pullover
Keep the low back pushed into the floor to keep constant tension on the targeted muscles with this pullover variation.
September 14
Tip: Non-Alternating Walking Lunge
Get better results with walking lunges by not alternating your legs. Maximize constant tension and occlusion by leading with the same leg.
Tip: Incline Kettlebell Skull Crusher
Using 120 percent of your 1RM skull crusher, lower the KBs slowly, switch angles to an incline press, and press back to the top.