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Must do exercises for strength/Mass (Read)

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  • Simon Dean
    Simon Dean's Avatar
    3,812 posts since Oct '05
    • 19 Sep `07, 10:26PM

      Not in any order.Core training is kept separate from strength or mass training

      1)Military press(Targeted muscles are shoulders, triceps, back to stabilise and chest to a certain extent)

      image

      2)Dips(Targeted muscles are the chest, triceps, some shoulders)

      image

      3)Pull-up/Chin ups(Target muscles are the wings, shoulders)

      image

      4)Bench press(Targeted muscles are the chest, triceps and some shoulders)

      image

      Edited by Simon Dean 22 Sep `07, 10:10AM
  • Simon Dean
    Simon Dean's Avatar
    3,812 posts since Oct '05
    • 19 Sep `07, 10:32PM

      5)Barbell back squat(Targeted muscles are legs)

      image

      6)Deadlift(Entire back, trapezius muscles, forearms and legs)

      image

      7)Dumbbells rows/bent over barbell rows(Back and biceps primarily)

      image

      Gif above is of a dumbbell row

      Edited by Simon Dean 22 Sep `07, 10:05AM
  • Simon Dean
    Simon Dean's Avatar
    3,812 posts since Oct '05
    • 20 Sep `07, 5:03PM

      9)Bent-Knee "Good mornings" (Hamstrings, hips and butt)

      image

      10)Dumbbell Lunges(Legs, forearms, trapezius)

      image

      List of motions achieved through these exercises

      Horizontal Pull:
      Bent Over Barbell Row, Seated Cable Row, Bent Over DB Row

      Vertical Push:
      Military Press, DB Shoulder Press, Push Press

      Vertical Pull:
      Chins, Pullups, Lat Pulldowns

      Quad Dominant:
      Squats, Single Leg Squats, Front Squats, Bulgarian Squats

      Hip Dominant:
      Deadlifts, Romanian Deadlifts, Good Mornings

      Knee Dominant Extension:
      Split Squats, Lunges

      Taken from optimumperformance.com.sg

      Edited by Simon Dean 22 Sep `07, 11:26AM
  • eagle
    eagle's Avatar
    16,362 posts since Aug '01
    • 22 Sep `07, 3:46PM

      You forgot to add:

      Horizontal Push:
      Bench Press, Standing Cable Chest Press, Incline DB Press

      And one movement not included in the above exercises (if wrong help me edit)

      Knee Dominant Flexion:
      Reverse Leg Curl, Slide Board Leg Curl

      One question:

      Is it sufficient to work 1 exercise per movement?

  • Simon Dean
    Simon Dean's Avatar
    3,812 posts since Oct '05
    • 23 Sep `07, 1:29PM
      Originally posted by eagle:
      One question:

      Is it sufficient to work 1 exercise per movement?

      There is a variety of exercises there.You choose.

      And its trained at least 2x a week.

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