Skullcrusher's Big Fat Log

Skullcrusher

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Lol, you carrying yout pillow around the gym or working out at home still?

LOL - still at home. I have a Gold's Gym XRS 20 Olympic Bench and it hurts the front of my quads when laying on my belly do leg curls.

Otherwise it is a pretty great bench for anyone who needs something budget friendly.
 

Skullcrusher

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Halftime Report:

Okay so for me this log is about keeping it 100.

Put away most my Now Sports supplements as an emergency back up generator.

Suffice it to say that I am doing mostly Muscle Feast for supplements now.

Going to skip listing diet and supplements but will answer any questions in future.

Successfully completed all lifts for first 3 days except for calves.

Which I guess I should not beat myself up over since I only started training calves about 3 months ago.

Had to reduce weight on concentration curls. Started off strong but 3 sets of 20 did me in.

Deadlifts I ended up having to do shrugs separate. I love deadlifts, they are probably my favorite. They do get me out of breath though.

Completed all 60 deadlifts and 3 second shrugs x 60...after which I feel different.

I guess maybe it is those type 1 muscle fibers getting recruited.

Going to make a few mid-week adjustments.

Barbell Seated Calf Raises only on calves...which are on fire by the way!

At 3 x 20 reps I feel deadlifts more so in my legs than in my back. For now might move deadlifts to leg day.

Wish I could do more curl variations, but I feel like I am neglecting if I swap out any of my main 3.

Want to try to work in The Amazing Spider-Man Curls while wearing my Spider-Man pajamas. :)

https://www.exrx.net/WeightExercises/Brachialis/DBProneInclineCurl
 

Skullcrusher

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After 60 squats, failed 60 calf raises, and 60 deadlifts...could not walk right for 2~3 days.

Was forced to skip leg day. There is a fine line between ambitious and insanity! :D


Trap Bar Deadlift - 3 x 20
Dumbbell Concentration Curl - 2 x 20
Hammer Bar Curl - 2 x 20
The Amazing Spider-Man Curl - 2 x 20 ...my spidey sense is tingling
Incline Alternating Dumbbell Curl - 2 x 20

 
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Leg day is the only day I have to be real careful with because it's a fine line for me between doing enough and doing too much. Overtraining legs is the worst. No other muscle group for me is so succeptible to that.
 

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After 60 squats, failed 60 calf raises, and 60 deadlifts...could not walk right for 2~3 days.

Was forced to skip leg day. There is a fine line between ambitious and insanity! :D


Trap Bar Deadlift - 3 x 20
Dumbbell Concentration Curl - 2 x 20
Hammer Bar Curl - 2 x 20
The Amazing Spider-Man Curl - 2 x 20 ...my spidey sense is tingling
Incline Alternating Dumbbell Curl - 2 x 20


lol i'll never forget the time i went to go see hell yea with an exgf, she got shitfaced and caused a scene we ended up having to leave right before they went on. :32 (8):
 

Skullcrusher

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Leg day is the only day I have to be real careful with because it's a fine line for me between doing enough and doing too much. Overtraining legs is the worst. No other muscle group for me is so succeptible to that.

Yeah I found out the hard way. Still learning but at least I finished strong.

Decided to go back to a simple 3 day and when I get to 12 on last set increase weight.

There were some benefits to lifting lighter but I need to focus on building muscle.
 

Skullcrusher

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Monday - 06-29-20 - 90 minutes

Bench Press - 2 x 10
Barbell Incline Bench Press - 2 x 10
Barbell Close Grip Bench Press - 2 x 10
Dumbbell Shoulder Press - 2 x 10
Dumbbell Incline Shoulder Raise - 1 x 10
Dumbbell One Arm Shoulder Press - 2 x 10
Dumbbell Pullover - 1 x 10
Light Bar Pullover - 1 x 10
Dumbbell Kickback - 1 x 10
Hammer Bar Triceps Extension - 1 x 10
Hammer Bar Lying Triceps Extension - 1 x 10
Dumbbell Shoulder Internal Rotation (on floor) - 1 x 10
 

Skullcrusher

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Wednesday - 07-01-20 - 90 minutes

Dumbbell Push Sit Up - 2 x 10
Lying Leg Raise - 2 x 10
Dumbbell Side Bend - 1 x 10
Dumbbell Lying Hip Abduction - 1 x 10
Barbell Squat - 2 x 10
Dumbbell Alternating Side Lunge - 2 x 10
Barbell Deadlift - 2 x 10
Barbell Straight Leg Deadlift - 2 x 10
Dumbbell One Arm Straight Leg Deadlift - 2 x 10
Leg Extension - 1 x 10
Leg Curl - 1 x 10
 

Skullcrusher

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Friday - 07-03-20 - 120 minutes

Barbell Bent Over Row - 2 x 10
Dumbbell Bent Over Row - 2 x 10
Barbell Rear Delt Raise - 1 x 10
Dumbbell Rear Delt Row - 2 x 10
Trap Bar Shrug - 1 x 10
Dumbbell Upright Shoulder External Rotation - 1 x 10
Dumbbell Raise - 2 x 10
Dumbbell Upright Row - 2 x 10
Barbell Curl - 1 x 10
Dumbbell Incline Curl - 1 x 10
Dumbbell Concentration Curl - 1 x 10
Dumbbell Spider Curl - 1 x 10
Barbell Reverse Curl - 1 x 10
Dumbbell Hammer Curl - 1 x 10
Light Bar Reverse Wrist Curl - 1 x 10
Light Bar Wrist Curl - 1 x 10
Dumbbell Seated Pronation - 1 x 10
Dumbbell Seated Supination - 1 x 10
 

Skullcrusher

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Monday - 07-06-20 - 90 minutes


Bench Press - 2 x 10
Barbell Incline Bench Press - 2 x 10
Barbell Close Grip Bench Press - 2 x 10
Dumbbell Shoulder Press - 2 x 10
Dumbbell Incline Shoulder Raise - 1 x 10
Dumbbell One Arm Shoulder Press - 2 x 10
Dumbbell Pullover - 1 x 10
Light Bar Pullover - 1 x 10
Dumbbell Kickback - 1 x 10
Hammer Bar Triceps Extension - 1 x 10
Hammer Bar Lying Triceps Extension - 1 x 10
Dumbbell Shoulder Internal Rotation (on floor) - 1 x 10
 

Skullcrusher

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Wednesday - 07-08-20 - 90 minutes


Dumbbell Push Sit Up - 2 x 10
Lying Leg Raise - 2 x 10
Dumbbell Side Bend - 1 x 10
Dumbbell Lying Hip Abduction - 1 x 10
Barbell Squat - 2 x 10
Dumbbell Alternating Side Lunge - 2 x 10
Barbell Deadlift - 2 x 10
Barbell Straight Leg Deadlift - 2 x 10
Dumbbell One Arm Straight Leg Deadlift - 2 x 10
Leg Extension - 1 x 10
Leg Curl - 1 x 10
 

Skullcrusher

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Friday - 07-10-20 - 110 minutes


Barbell Bent Over Row - 2 x 10
Dumbbell Bent Over Row - 2 x 10
Barbell Rear Delt Raise - 1 x 10
Dumbbell Rear Delt Row - 2 x 10
Trap Bar Shrug - 1 x 10
Dumbbell Upright Shoulder External Rotation - 1 x 10
Dumbbell Raise - 2 x 10
Dumbbell Upright Row - 2 x 10
EZ Bar Curl - 1 x 10
Dumbbell Incline Curl - 1 x 10
Dumbbell Concentration Curl - 1 x 10
Dumbbell Spider Curl - 1 x 10
EZ Bar Reverse Curl - 1 x 10
Dumbbell Hammer Curl - 1 x 10
Light Bar Reverse Wrist Curl - 1 x 10
Light Bar Wrist Curl - 1 x 10
Dumbbell Seated Pronation - 1 x 10
Dumbbell Seated Supination - 1 x 10
 

Skullcrusher

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Thank you! :)

The more detailed version:

Monday

Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii
https://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress

Barbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii
https://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress

Barbell Close Grip Bench Press - Compound - Push - (4) - Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior), Pectoralis Major (Sternal), Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress

Dumbbell Shoulder Press - Compound - Push - (8) - Deltoid (Anterior), Deltoid (Lateral), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress

Dumbbell Incline Shoulder Raise - Isolated - Push - (2) - Serratus Anterior, Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/SerratusAnterior/DBInclineShoulderRaise

Dumbbell One Arm Shoulder Press - Compound - Push - (12) - Deltoid (Anterior), Deltoid (Lateral), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Pectoralis Major (Clavicular), Obliques, Psoas major, Iliocastalis lumborum, Iliocastalis thoracis
https://www.exrx.net/WeightExercises/DeltoidAnterior/DBOneArmShoulderPress

Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
https://www.exrx.net/WeightExercises/PectoralSternal/DBPullover

Light Bar Pullover - Isolated - Pull - (8) - Latissimus Dorsi, Pectoralis Major (Sternal), Triceps (Long Head), Teres Major, Deltoid (Posterior), Rhomboids, Levator Scapulae, Pectoralis Minor
https://www.exrx.net/WeightExercises/LatissimusDorsi/BBPullover

Dumbbell Kickback - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/DBKickback

Hammer Bar Standing Triceps Extension - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/BBTriExt

Hammer Bar Lying Triceps Extension - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt

Dumbbell Shoulder Internal Rotation (on floor) - Isolated - Pull - (6) - Subscapularis, Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Latissimus Dorsi, Teres Major, Deltoid (Anterior)
https://www.exrx.net/WeightExercises/Subscapularis/DBInternalRotationFloor


Wed

Dumbbell Push Sit Up - Compound - Push - (6) - Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Obliques
https://www.exrx.net/WeightExercises/RectusAbdominis/DBPushSitUp

Lying Leg Raise - Compound - Pull - (8) - Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis, Obliques
https://www.exrx.net/WeightExercises/RectusAbdominis/BWLyingLegHipRaise

Dumbbell Side Bend - Isolated - Pull - (5) - Obliques, Quadratus lumborum, Psoas major, Iliocastalis lumborum, Iliocastalis thoracis
https://www.exrx.net/WeightExercises/Obliques/DBSideBend

Dumbbell Lying Hip Abduction - Isolated - Push - (4) - Hip Abductors, Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus
https://www.exrx.net/WeightExercises/HipAbductor/DBLyingHipAbduction

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
https://www.exrx.net/WeightExercises/Quadriceps/BBSquat

Dumbbell Alternating Side Lunge - Compound - Push - (5) - Quadriceps, Gluteus Maximus, Adductor Magnus (lead leg), Adductors (extended leg), Soleus
https://www.exrx.net/WeightExercises/Quadriceps/DBSideLunge

Trap Bar Deadlift - Compound - Pull - (6) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
https://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift

Barbell Straight Leg Deadlift - Compound - Pull - (4) - Hamstrings, Erector Spinae, Gluteus Maximus, Adductor Magnus
https://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift

Dumbbell One Arm Straight Leg Deadlift - Compound - Pull - (6) - Erector Spinae, Obliques, Quadratus lumborum, Hamstrings, Gluteus Maximus, Adductor Magnus
https://www.exrx.net/WeightExercises/ErectorSpinae/DBOneArmStraightLegDeadlift

Leg Extension - Isolated - Push - (1) - Quadriceps
https://www.exrx.net/WeightExercises/Quadriceps/LVLegExtensionH

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
https://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurlH


Friday

Barbell Bent Over Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
https://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow

Dumbbell Bent Over Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
https://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow

Barbell Rear Delt Raise - Isolated - Pull - (8) - Deltoid (Posterior), Deltoid (Lateral), Trapezius (Upper - Part II), Levator Scapulae, Brachialis, Brachioradialis, Biceps Brachii, Wrist Flexors
https://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise

Dumbbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Brachialis, Brachioradialis, Rhomboids
https://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow

Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
https://www.exrx.net/WeightExercises/TrapeziusUpper/TBShrug

Dumbbell Upright Shoulder External Rotation - Isolated - Pull - (4) - Teres Minor, Infraspinatus, Deltoid (Posterior), Supraspinatus
https://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation

Dumbbell Raise - Compound - Pull - (11) - Deltoid (Lateral), Deltoid (Posterior), Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Infraspinatus, Teres Minor
https://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises

Dumbbell Upright Row - Compound - Pull - (11) - Deltoid (Lateral), Deltoid (Anterior), Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Infraspinatus, Teres Minor
https://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow

EZ Bar Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
https://www.exrx.net/WeightExercises/Biceps/BBCurl

Dumbbell Incline Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
https://www.exrx.net/WeightExercises/Biceps/DBInclineCurl

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
https://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl

Dumbbell Spider Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
https://www.exrx.net/WeightExercises/Brachialis/DBProneInclineCurl

EZ Bar Reverse Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
https://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl

Dumbbell Hammer Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
https://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl

Light Bar Reverse Wrist Curl - Isolated - Pull - (1) - Wrist Extensors
https://www.exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl

Light Bar Wrist Curl - Isolated - Pull - (1) - Wrist Flexors
https://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl

Dumbbell Seated Pronation - Isolated - Push - (1) - Pronators
https://www.exrx.net/WeightExercises/Pronators/DBSeatedPronation

Dumbbell Seated Supination - Isolated - Pull - (2) - Supinators
https://www.exrx.net/WeightExercises/Supinators/DBSeatedSupination
 

CJ

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Thank you! :)

The more detailed version:

Monday

Bench Press - Compound - Push - (4) - Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii
https://www.exrx.net/WeightExercises/PectoralSternal/BBBenchPress

Barbell Incline Bench Press - Compound - Push - (3) - Pectoralis Major (Clavicular), Deltoid (Anterior), Triceps Brachii
https://www.exrx.net/WeightExercises/PectoralClavicular/BBInclineBenchPress

Barbell Close Grip Bench Press - Compound - Push - (4) - Triceps Brachii (Lateral Head and Medial Head), Deltoid (Anterior), Pectoralis Major (Sternal), Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/Triceps/BBCloseGripBenchPress

Dumbbell Shoulder Press - Compound - Push - (8) - Deltoid (Anterior), Deltoid (Lateral), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/DeltoidAnterior/DBShoulderPress

Dumbbell Incline Shoulder Raise - Isolated - Push - (2) - Serratus Anterior, Pectoralis Major (Clavicular)
https://www.exrx.net/WeightExercises/SerratusAnterior/DBInclineShoulderRaise

Dumbbell One Arm Shoulder Press - Compound - Push - (12) - Deltoid (Anterior), Deltoid (Lateral), Supraspinatus, Triceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Pectoralis Major (Clavicular), Obliques, Psoas major, Iliocastalis lumborum, Iliocastalis thoracis
https://www.exrx.net/WeightExercises/DeltoidAnterior/DBOneArmShoulderPress

Dumbbell Pullover - Isolated - Push - (8) - Pectoralis Major (Sternal), Latissimus Dorsi, Teres Major, Triceps (Long Head), Deltoid (Posterior), Pectoralis Minor, Rhomboids, Levator Scapulae
https://www.exrx.net/WeightExercises/PectoralSternal/DBPullover

Light Bar Pullover - Isolated - Pull - (8) - Latissimus Dorsi, Pectoralis Major (Sternal), Triceps (Long Head), Teres Major, Deltoid (Posterior), Rhomboids, Levator Scapulae, Pectoralis Minor
https://www.exrx.net/WeightExercises/LatissimusDorsi/BBPullover

Dumbbell Kickback - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/DBKickback

Hammer Bar Standing Triceps Extension - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/BBTriExt

Hammer Bar Lying Triceps Extension - Isolated - Push - (1) - Triceps Brachii (Long Head)
https://www.exrx.net/WeightExercises/Triceps/BBLyingTriExt

Dumbbell Shoulder Internal Rotation (on floor) - Isolated - Pull - (6) - Subscapularis, Pectoralis Major (Sternal), Pectoralis Major (Clavicular), Latissimus Dorsi, Teres Major, Deltoid (Anterior)
https://www.exrx.net/WeightExercises/Subscapularis/DBInternalRotationFloor


Wed

Dumbbell Push Sit Up - Compound - Push - (6) - Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Rectus Femoris, Sartorius, Obliques
https://www.exrx.net/WeightExercises/RectusAbdominis/DBPushSitUp

Lying Leg Raise - Compound - Pull - (8) - Rectus Abdominis, Iliopsoas, Tensor Fasciae Latae, Pectineus, Sartorius, Adductor Longus, Adductor Brevis, Obliques
https://www.exrx.net/WeightExercises/RectusAbdominis/BWLyingLegHipRaise

Dumbbell Side Bend - Isolated - Pull - (5) - Obliques, Quadratus lumborum, Psoas major, Iliocastalis lumborum, Iliocastalis thoracis
https://www.exrx.net/WeightExercises/Obliques/DBSideBend

Dumbbell Lying Hip Abduction - Isolated - Push - (4) - Hip Abductors, Tensor Fasciae Latae, Gluteus Medius, Gluteus Minimus
https://www.exrx.net/WeightExercises/HipAbductor/DBLyingHipAbduction

Barbell Squat - Compound - Push - (4) - Quadriceps, Gluteus Maximus, Adductor Magnus, Soleus
https://www.exrx.net/WeightExercises/Quadriceps/BBSquat

Dumbbell Alternating Side Lunge - Compound - Push - (5) - Quadriceps, Gluteus Maximus, Adductor Magnus (lead leg), Adductors (extended leg), Soleus
https://www.exrx.net/WeightExercises/Quadriceps/DBSideLunge

Trap Bar Deadlift - Compound - Pull - (6) - Erector Spinae, Gluteus Maximus, Adductor Magnus, Quadriceps, Soleus
https://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift

Barbell Straight Leg Deadlift - Compound - Pull - (4) - Hamstrings, Erector Spinae, Gluteus Maximus, Adductor Magnus
https://www.exrx.net/WeightExercises/Hamstrings/BBStraightLegDeadlift

Dumbbell One Arm Straight Leg Deadlift - Compound - Pull - (6) - Erector Spinae, Obliques, Quadratus lumborum, Hamstrings, Gluteus Maximus, Adductor Magnus
https://www.exrx.net/WeightExercises/ErectorSpinae/DBOneArmStraightLegDeadlift

Leg Extension - Isolated - Push - (1) - Quadriceps
https://www.exrx.net/WeightExercises/Quadriceps/LVLegExtensionH

Leg Curl - Isolated - Pull - (5) - Hamstrings, Gastrocnemius, Sartorius, Gracilis, Popliteus
https://www.exrx.net/WeightExercises/Hamstrings/LVLyingLegCurlH


Friday

Barbell Bent Over Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
https://www.exrx.net/WeightExercises/BackGeneral/BBBentOverRow

Dumbbell Bent Over Row - Compound - Pull - (12) - Back (General), Trapezius (Middle), Trapezius (Lower), Rhomboids, Latissimus Dorsi, Teres Major, Deltoid (Posterior), Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major (Sternal)
https://www.exrx.net/WeightExercises/BackGeneral/DBBentOverRow

Barbell Rear Delt Raise - Isolated - Pull - (8) - Deltoid (Posterior), Deltoid (Lateral), Trapezius (Upper - Part II), Levator Scapulae, Brachialis, Brachioradialis, Biceps Brachii, Wrist Flexors
https://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRaise

Dumbbell Rear Delt Row - Compound - Pull - (9) - Deltoid (Posterior), Infraspinatus, Teres Minor, Deltoid (Lateral), Trapezius (Middle), Trapezius (Lower), Brachialis, Brachioradialis, Rhomboids
https://www.exrx.net/WeightExercises/DeltoidPosterior/DBRearDeltRow

Trap Bar Shrug - Isolated - Pull - (3) - Trapezius (Upper), Trapezius (Middle), Levator Scapulae
https://www.exrx.net/WeightExercises/TrapeziusUpper/TBShrug

Dumbbell Upright Shoulder External Rotation - Isolated - Pull - (4) - Teres Minor, Infraspinatus, Deltoid (Posterior), Supraspinatus
https://www.exrx.net/WeightExercises/Infraspinatus/DBUprightExternalRotation

Dumbbell Raise - Compound - Pull - (11) - Deltoid (Lateral), Deltoid (Posterior), Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Infraspinatus, Teres Minor
https://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises

Dumbbell Upright Row - Compound - Pull - (11) - Deltoid (Lateral), Deltoid (Anterior), Supraspinatus, Brachialis, Brachioradialis, Biceps Brachii, Trapezius (Middle), Trapezius (Lower), Serratus Anterior (Inferior Digitations), Infraspinatus, Teres Minor
https://www.exrx.net/WeightExercises/DeltoidLateral/DBUprightRow

EZ Bar Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
https://www.exrx.net/WeightExercises/Biceps/BBCurl

Dumbbell Incline Curl - Isolated - Pull - (3) - Biceps Brachii, Brachialis, Brachioradialis
https://www.exrx.net/WeightExercises/Biceps/DBInclineCurl

Dumbbell Concentration Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
https://www.exrx.net/WeightExercises/Brachialis/DBConcentrationCurl

Dumbbell Spider Curl - Isolated - Pull - (3) - Brachialis, Biceps Brachii, Brachioradialis
https://www.exrx.net/WeightExercises/Brachialis/DBProneInclineCurl

EZ Bar Reverse Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
https://www.exrx.net/WeightExercises/Brachioradialis/BBReverseCurl

Dumbbell Hammer Curl - Isolated - Pull - (3) - Brachioradialis, Brachialis, Biceps Brachii
https://www.exrx.net/WeightExercises/Brachioradialis/DBHammerCurl

Light Bar Reverse Wrist Curl - Isolated - Pull - (1) - Wrist Extensors
https://www.exrx.net/WeightExercises/WristExtensors/BBReverseWristCurl

Light Bar Wrist Curl - Isolated - Pull - (1) - Wrist Flexors
https://www.exrx.net/WeightExercises/WristFlexors/BBWristCurl

Dumbbell Seated Pronation - Isolated - Push - (1) - Pronators
https://www.exrx.net/WeightExercises/Pronators/DBSeatedPronation

Dumbbell Seated Supination - Isolated - Pull - (2) - Supinators
https://www.exrx.net/WeightExercises/Supinators/DBSeatedSupination

Someone had some time on his hands! :32 (18):
 
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Dude I almost pulled this thread up in the hotel gym to find some creative back workouts!
 

Skullcrusher

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Dude I almost pulled this thread up in the hotel gym to find some creative back workouts!

Ended up narrowing it down to the most effective exercises and doing more sets.

But...now I came back just to copy this workout because I feel like I was making the best progress with all this variety.

Maybe the muscles like variety?

My mama always said muscles are like a box of chocolates...you never know what you're gonna get! :p
 

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