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BUILD MUSCLE-LOSE FAT-LOOK GREAT

Exercises covered in Chapter 12

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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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