Exercise Guide

Author: Technical Panel

Date

22/03/2006

Rating

Hit Count:

3304
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This table shows a list of exercises for each major muscle group. By clicking on the 'Read Article' button can read how this exercise should be performed, and any special variations that emphasise different aspects of the muscle.

 

Muscle Group Exercise Performance
Chest Barbell Bench Press Barbell Bench Press
  Dumbbell Bench Press Dumbbell Bench Press
  Incline Bench Press Incline Bench Press
  Incline Dumbbell Press Incline Dumbbell Press
  Flat Fly Flat Fly
  Incline Fly Incline Fly
  Cable Cross Over Cable Cross Over
Shoulders Barbell Front Press Barbell Front Press
  Press Behind Neck Press Behind Neck
  Dumbbell Press Dumbbell Press
  Upright Rows Upright Rows
  Lateral Raise Lateral Raise
  Incline Lateral Raise Incline Lateral Raise
  Bent Over Raise Bent Over Raise
Back Pull Ups Pull Ups
  Chins Chins
  Pull Downs Pull Downs
  Bent Over Row Bent Over Row
  Deadlift Deadlift
  Single Arm Row Single Arm Row
  Low Pulley Row Low Pulley Row
  Seated Row Seated Row
Abdominals Crunches Crunches
  Swiss Ball Sit Ups Swiss Ball Sit Ups
  Leg Raise Leg Raise
  Knee Raise Knee Raise
Biceps Barbell Curl Barbell Curl
  Dumbbell Curl Dumbbell Curl
  Incline Dumbbell Curl Incline Dumbbell Curl
  Preacher Curl Preacher Curl
  Cable Concentration Curl Cable Concentration Curl
Triceps Over Head Press Over Head Press
  Lying Triceps Press Lying Triceps Press
  Triceps Press Down Triceps Press Down
  Triceps Dips Triceps Dips
  Narrow Grip Bench Press Narrow Grip Bench Press
  Triceps Kick Backs Triceps Kick Backs
Forearms Forearm Curls Forearm Curls
  Reverse Forearm Curls Reverse Forearm Curls
  Reverse Curls Reverse Curls
Neck Front Harness Head Raise Front Harness Head Raise
  Side Harness Head Raise Side Harness Head Raise
Quadriceps Squat Squat
  Front Squat Front Squat
  Leg Press Leg Press
  Hack Squat Hack Squat
  Leg Extension Leg Extension
  Lunge Lunge
  Walking Lunge Walking Lunge
Leg Biceps (Hamstrings) Lying Leg Biceps Curl Lying Leg Biceps Curl
  Standing Leg Bicep Curl Standing Leg Bicep Curl
  Good Mornings Good Mornings
  Leg Hyperextensions Leg Hyperextensions
Calves Standing Calf Raise Standing Calf Raise
  Straight Leg Seated Calf Raise Straight Leg Seated Calf Raise
  Seated Calf Raise Seated Calf Raise


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Questions and Answers on Exercise Guide
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Questions and Answers
IrishIron Question

Exercise Guide: Hey guys, I ve got a question about stretching off during lifting... I have been noticing during both Deadlift days, and shoulder days(while doing side/rear lateral raises that I am crippled with lactic acid and cramps. I m on Tren Bomb and CEE at the mo,so can understand maybe the cramps in lower back due to fluid from the Tren, but it didn t really make sense doing my delts I was wondering, can you recommend any good stretching movements to loosen me up when It starts. I warm up well, and my fluid intake is good, particularly during excercise, so dehydration shouldn t really be a factor. Any tips will be great!!! cheers
Answer

Its a common one this. Trenbomb causes increased hydration in muscles and increased creatine storage. No amount of stretching will prevent cramping due to pumps, in fact it will speed it up as it increases blood flow.

If you cramp easily, then focus your training on moving heavier weights, slower, and for far fewer sets, ie HIT style training whilst using Trenbomb.

This is a good time to push strength as your system is really geared up for increased power at the moment.
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