Make Muscles in Minutes II

SHOULDERS

Overhead presses are the best way to start your shoulder workouts as they target all three heads (emphasis on the front and middle). The superset is a one-station dandy that targets the middle delt (upright row) and then the rear delt (though it’s done one arm at a time), requiring only a change in handles.

Exercise

Seated Dumbbell
Overhead Press
Cable Upright Row
-superset with-
One-Arm Bent-Over
Cable Lateral Raise

Sets: 3
Reps

8-10
8-10

Tip: Don’t cheat on upright rows or single-arm bent-over cable raises.

BACK

The wide grip hits the upper lats and middle back muscles especially well. Both major types of back exercises are included here: rows and pulldowns. The superset is done on the same cable station: the first exercise targets the upper lats; the latter the lower lats.

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Exercise:

Standing T-Bar Row
Wide-Grip Lat Pulldown
-superset with-
Straight-Arm Cable Pulldown

Sets

3

Reps

8-10

Tip: For maximum contraction, retract your scapulae on each rep of back exercises.

LEGS

Because there are so many muscle groups that make up the leg, this is the only workout that consists of two supersets. Go heavy on the leg press and then rep to failure with bodyweight squats (great for quads emphasis). After three sets grab a pair of dumbbells and alternate romanian deadlifts with lunges (more emphasis on glutes and hams).
Exercise

Leg Press
-superset with-
Bodyweight Squat
————————-
Dumbbell Romanian Deadlift
-superset with-
Dumbbell Lunge
Sets

3

Reps

8-10

20 steps

Tip: The multijoint-based supersets will fully exhaust your lower body in minutes.

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BICEPS

Though not a multijoint move, the barbell curl is considered the top mass builder as you can move the most weight. With your elbows tight to your sides — don’t allow your elbows to pull forward so there’s no contribution from the shoulders — you can work both biceps heads. You’ll get a slightly different angle of pull with the first cable curl and the benefit of working each side independent of the other. Move the cable quickly to the top and you shift the focus to the biceps’ short head.

Exercise

Standing Barbell Curl
————————-
Standing One-Arm Cable Curl
-superset with-
Standing One-Arm High-Pulley Cable Curl
Sets
3

Reps
8-10

Tip: To engage additional muscle fibers, hold and squeeze at the peak contraction.

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RICEPS

Again, starting off with a multijoint move allows you to go really heavy and overload the arms. The superset pairing requires an EZ-bar and a flat bench; when you hit failure with the skullcrushers, go right into the pressdown. With your arms angled toward your head (as opposed to by your sides) on the skull, you get more long head activation, which is important as it’s the bulkiest of the three triceps heads.

Exercise

Close-Grip Bench Press
————————-
EZ-Bar Cable Skullcrusher
-superset with-
EZ–Bar Pressdown

Sets
3

Reps

8-10

Tip: Overload with heavy weights early in your workout.

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