Exercises

Back

  • One arm dumbell rows
  • Back extension

Biceps and Triceps

  • Barbell Curls
  • Triceps extension

Chest

  • Barbell Bench Press
  • Dumbell Bench Press

Legs

  • Barbell Squat

Shoulders

  • Lateral Raise
  • Dumbell Shoulder Press

Intensity Techniques

  • The Shocking Principle
  • Forced Reps
  • Partial Reps
  • Isolation Training
  • Forced Negatives
  • The Cheating Method
  • Heavy Duty Method