The exercises covered in Chapter 12

Chapter 12 of BUILD MUSCLE LOSE FAT LOOK GREAT is almost the same as Part 2 of THE INSIDER’S TELL-ALL HANDBOOK ON WEIGHT-TRAINING TECHNIQUE, but with improvements to several sections. The exercise technique of these exercises is covered in great detail:

1. Back extension

  • basic back extension          203
  • 45-degree back extension          205
  • spinal extension          205
  • machine back extension          206

2. Bench press

  • barbell bench press          208
  • dumbbell bench press          216
  • close-grip bench press          220
  • incline barbell bench press          224
  • incline dumbbell bench press          228

3. Calf raise

  • standing two-legged calf raise          232
  • standing one-legged calf raise          234

4. Chin-up (and pull-up)          236

5. Crunch

  • basic crunch          242
  • modified basic crunch          244
  • machine crunch          245
  • reverse crunch          246
  • twisting crunch          248

6. Curl

  • seated dumbbell curl          252
  • incline dumbbell curl          253
  • barbell curl          254
  • hammer curl          255

7. Deadlift

  • deadlift (basic, or conventional deadlift)          260
  • parallel-grip deadlift          270
  • partial deadlift          278
  • sumo deadlift          282

8. Finger extension          284

9. Hand-gripper work

  • torsion-spring gripper          287
  • Ivanko super gripper          289

10. Lateral raise

  • dumbbell lateral raise          292
  • machine lateral raise          293

11. Leg curl          294

12. Leg press          298

13. L-fly          304

14. Neck work

  • manual resistance neck work          309
  • four-way neck machine          310

15. Parallel bar dip          312

16. Press

  • seated barbell press          316
  • seated dumbbell press          320

17. Pulldown          324

18. Pullover

  • machine pullover          328
  • breathing pullover          332

19. Pushdown          334

20. Rotary torso          336

21. Row

  • one-arm dumbbell row          338
  • cable row          340
  • seated machine row          344
  • prone low-incline dumbbell row          345

22. Shrug          346

23. Side bend

  • dumbbell side bend          350
  • pulley side bend           353

24. Squat

  • squat (conventional or back squat)          360
  • front squat          378
  • ball squat          388
  • hip-belt squat          392

25. Timed hold          398

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