12 reps 4 sets 2:1:1 tempo 75 seconds rest. Back Barbell deadlift (4 sets, 10-12 reps) Bent over barbell row (2-3 sets, 10-15 reps) You can complete this exercise with either a rope or a straight bar on a cable machine. Found inside – Page 190... 108-9 rope hammer curl , 119 seated cable row , 110-11 straight - arm lat ... over dumbbell lateral raise , 80-81 crunch , 92 dumbbell front raise ... Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. Dumbbell side lateral raises: - 4 sets of 10 reps . Front Lateral Raise. 2. Found inside – Page 207... Dumbbell shoulder press 3 or 4 6 to 12 2 minutes Cable lateral raise 3 or ... Thursday Incline chest fly 3 15 to 20 2 to 3 minutes Front lat pulldown 3 ... Kneeling Cable Crunch: 2 x 25. Found inside... One-Arm Clean and Press Prone Shoulder Press Alternating Front Dumbbell Raise Cable Lateral Raise Dumbbell Upright Row Bench Rear Lateral Raise Target: ... Found inside – Page 339... 284, 284 lateral raise, 292, 292 lateral raise with pinkies up, 293, ... 248,248 cable squat, 246, 246 dumbbell split squat, 247, 247 fast partial front ... The cable attachment provides individuals with unique angles for working various muscles. Found inside – Page 37... Deadlifts Leg Press Calf Raises 4 4 4 4 4 3 Day Four Exercise Tricep Rope ... Press Incline Hammer Press Flat Flye (DB) Lateral Raise (DB) Front Raise ... Tricep push downs: (using straight bar attachment) - 5 sets of 10 reps . Found inside – Page 124CABLE FRONT RAİSES WİTİHA ROPE “Ayakların arasından her iki kolla kablo çekiş” Öne kablo çekişin bir değişik varyasyonu olan ve tutamakların yerine her iki ... Cable Front Raise Equipment. The purpose may be to reduce speed (such as when a ship-of-the-line is keeping station with others), to heave to or to assist moving the ship's head through the eye of the wind when tacking. Cable machine tricep pushdowns are a beginner-friendly exercise. ExpertRating offers an online Personal Trainer Certification for $69.99 for people who would like to become certified fitness trainers. Found inside – Page 278... CALVES Exercise Sets Reps Dumbbell lateral raise 4* 21-30 Barbell front ... 4* 21-30 Incline dumbbell curl 3* 21-30 High cable curl 3* 21-30 Rope cable ... The exercise is completed by pushing an object downward against resistance. Stand tall in front of a cable machine, holding a double-rope handle attached to the high pulley with palms facing. 3. Sets. Reps. 12. Lateral Pulldown x2 x8-10. Over 300,000 discerning customers have chosen Legion because of our science-based formulations, our fanatical customer service, and our commitment to transparency, authenticity, and honesty. Pull out the cable and take two steps back. Cable attachments can be used on cable machines, Smith machines and other similar units. Found inside – Page 236... dumbbell curl 148 dumbbell front raise 138 dumbbell lateral raise 136137 ... delt raise 139 rope triceps extension 146 side plank 152 single-arm cable ... The purpose may be to reduce speed (such as when a ship-of-the-line is keeping station with others), to heave to or to assist moving the ship's head through the eye of the wind when tacking. Standing Cable Crossovers 5 50 30 sec Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) 5 50 30 sec Seated Dumbbell Lateral Raises 5 50 15 sec *Use 20% less weight than your previous working sets. Found inside – Page 52... 1 STRAIGHT-ARM ROPE PULL DOWNS 5 rounds 2 OVERHAND WIDE GRIP LATPULL DOWNS 5 ... 3 LOW-PULLEY CABLESTO FRONT RAISE (CABLE MACHINE)5rounds 4 SIDE LATERAL ... Smith machine calf raise (2-3 sets, 10-15 reps) Biceps and Triceps All are 2-3 sets, 10-15 reps Cable rope overhead triceps extension Dumbbell kickback Triceps dips, bodyweight or machine Standing dumbbell triceps extension Barbell bench press. Lateral Walk With Band; Cable Pull Through; Fire Hydrants ; Clamshells; Step Up; Abs. Bent over dumbbell lateral raises: - 4 sets of 10 reps . Found inside – Page 262... Military Press 3x8 Push-up 3x AMRAP Dumbbell Lateral Raise 3x12 Rope Triceps Extension 3x10 DAY 3: QUADS AND GLUTES DAY 4: BACK/REAR DELTS/BICEPS Front ... Seated; Full Can Lateral Raise; See Lateral Deltoids for more exercises, particularly: Dumbbell . Found inside – Page 22510 Variation: Variable-Grip Dumbbell Front Raise . . . . . . . . . . . . . . . . . . . . . . . . . . 11 Barbell Front Raise . ... 18 Cable Lateral Raise. Adjustable Cable Machine. ... 2 Seated dumbbell lateral raise. Stand in front of a cable machine, holding onto the bar with the elbows bent to about 90 degrees. **As Many Quality Reps As Possible. Cable Pullover With Rope Equipment. **As Many Quality Reps As Possible. Cable Front Raise Equipment. Dumbbell Lunge x2 x8-10 (per leg) Dumbbell Stiff Legged Deadlift x2 x8-10 Deficit Deadlift: 2 x 5 ... Front/Lateral/Rear Raise: 3 x 21 (7 reps each) 5B. Keeping the elbows stationary, push the bar down, contracting the triceps as you extend the arms. Found inside – Page ix.208 210 .212 Front Lunge . Inverted Leg ... One - Legged Calf Raise ... 214 216 ... Standing Cable Cross Push - up Behind - the - Neck Pulldown ..... Reverse ... Side Cable Raise ........ Triceps Pushdown Rope Pressdown Triceps Kickback . Found inside – Page 396... 50 , 50 Jumping rope , 355-56 , 356 K Kickback cable , 92 , 92 single ... 228 Lateral lunge , 204 , 204 Lateral raise seated dumbbell bent laterals ... Reps. 15. Found inside... Superman Upright barbell row Dumbbell front raise Dumbbell lateral raise ... Twenty–ones Barbell skull crusher Bench dip Cable rope overhead extension ... Adjustable Cable Machine. Exercise 40 of 0. Adjustable Cable Machine, Rope Attachment. Dumbbell front lateral raises: - 4 sets of 10 reps . The world's #1 best-selling brand of all-natural sports supplements. Found inside – Page 166... barbell overhead press; dumbbell lateral raise Seated machine row; one-arm dumbbell row; bent-over barbell row Cable straight-arm pull-down using rope ... Standing Cable Crossovers 5 50 30 sec Seated Tricep Extensions (Dumbbell, Rope, or EZ Bar) 5 50 30 sec Seated Dumbbell Lateral Raises 5 50 15 sec *Use 20% less weight than your previous working sets. Deadlift: 3 x 3. On a square-rigged ship, any of the square sails can be braced round to be aback. If you did bent-over lateral raises with dumbbells first, try standing cable reverse flyes or high pulls on the cable. A aback A sail is aback when the wind fills it from the opposite side to the one normally used to move the vessel forward. 5B. Dumbbell Lateral Raise 4* 16-20 Cable Front Raise 3* 16-20 Lying Cable Rear Delt Flye 3*Barbell Shoulder Press 16-20 Leg Extension16-20Dumbbell Shoulder Press (Seated) 4* Leg Curl16-20 4* Seated Calf RaiseSquat 3* 16-20 Donkey or Leg Press Calf Raise 3* 16-20 *On the last set do a cardio accelerated rest-pause dropset Found inside – Page 125VARIATION #2 Cable Front Raise A • Attach a rope handle to the low pulley of a cable station, and stand facing away from the weight stack. Rope Pushdown: 2 x 12. Attach a rope handle onto the cable pulley station and set it at your neck level. Reps. 10. Front Lateral Raise. Bicep cable curls: (from low pulley) - 5 sets of 10 reps . Attach rope handles to the top pulley on a cable machine. Found inside – Page 120... Over Row Bulgarian Split Squats Cable Chest Fly Cable Row Chin Rope Pulls ... Dumbbell Bench Fly Dumbbell Chest Fly Dumbbell Front Raise Front Lunges ... Barbell Front Row x2 x8-10. Exercise 40 of 0. Rest--How to. Pull A Exercise Sets Rep Goal Total Rest Back, Traps & Biceps Barbell Conventional Deadlift 5 15 90 - 120 sec Found inside258] ' 'D'iceps Puahdown (with rope) 242 (alternate with Fixed 04: ... 240i Seated Bent-Over Lateral Raise 208 lmiilh TWO-Arm Cable Lateral Raise.'. Barbell Front Row x2 x8-10. ... 2 Seated dumbbell lateral raise. The courseware equips you to undertake the roles and responsibilities of a … Find calories burned from hundreds of exercises. On a square-rigged ship, any of the square sails can be braced round to be aback. 3. Dumbbell Lateral Raise 4* 16-20 Cable Front Raise 3* 16-20 Lying Cable Rear Delt Flye 3*Barbell Shoulder Press 16-20 Leg Extension16-20Dumbbell Shoulder Press (Seated) 4* Leg Curl16-20 4* Seated Calf RaiseSquat 3* 16-20 Donkey or Leg Press Calf Raise 3* 16-20 *On the last set do a cardio accelerated rest-pause dropset Dumbbell Seated Hammer Curl x3 x8-10 . Found inside – Page 31... press Flat dumbbell press Pec deck flye Cable crossover Front lat pull - down ... raise Crunch Seated rope crunch Hanging knee raise Reverse crunch Push ... Found inside – Page 76... to 20 Dumbbell Front Roise | 1.4 Dumbbell lateral Raise Dumbbell lateral Raise ... lateral Roise Raise EZ Curl 15 to 20 Dumbbell Incline Curl Cable Rope ... 14-Day Change Of Mind Policy. Get into a split stance for balance, with one foot forward and one foot back, and pull the rope towards your face, flaring the elbows back at the end of the motion. 14-Day Change Of Mind Policy. Day Three: Deadlift Strength. Bicep cable curls: (from low pulley) - 5 sets of 10 reps . Found inside – Page 156... One-arm triceps push-down abs Rope crunch Cable side crunch Back, Biceps, ... Cable lateral raise deltoids Machine upright row Rear deltoid fly Front ... Over 300,000 discerning customers have chosen Legion because of our science-based formulations, our fanatical customer service, and our commitment to transparency, authenticity, and honesty. Cable . Lateral Walk With Band; Cable Pull Through; Fire Hydrants ; Clamshells; Step Up; Abs. Found inside – Page 175... 77 Resistance—Band Alternating Lateral and Front Raise . . . . . . . . .62 Resistance—Band Back Row . ... .98 Reverse Cable Crossover . Working the rear delts at more than one angle and one relative intensity will produce more growth. Cable attachments can be used on cable machines, Smith machines and other similar units. Attach rope handles to the top pulley on a cable machine. Exercise Sets Reps. Barbell Front Squat x3 x6-8. A push-down is a strength training exercise used for strengthening the triceps muscles in the back of the arm. Bring the bar back up to about chest level without moving the elbows and repeat for 1 to 3 … Much of the program will be similar; however, each week… Found inside – Page 120Isolation- Front deltoid raise, side deltoid raise, bent-over deltoid raise, ... seated machine lateral raise, Arnold press, band pull-apart, cable internal ... Half Kneeling Cable Rope Face Pulls. Found inside – Page x... front delts, deltoids upper Multi 77 trapezius, triceps Dumbbell lateral raise middle delts Single 78 Machine lateral raise middle delts Single 79 Cable ... Get a jump-start on a leaner, stronger body by attacking Week 1 of the Built for the Beach program. Rope Pushdown: 2 x 12. Workout buffs and athletes can use them to work practically any muscle part. Found inside – Page 316One-arm Cross Cable Lateral Raise . ... One-arm Cable Front Raise ................... 146 25.2 Two-arm with Rope / Bar . 1. Found inside – Page 17Routine #1 Seated lateral raise-1x10 (Select a weight 95% of 1rm. ... rest 20 seconds Front cable raise-1x10 (attach a handle to the low pulley on a ... Reps. 15. Cable Rope Triceps Pulldown x3 x8-10. Found inside – Page 169... Front Raise 36 Horizontal Cable Hold 47 Behind-the-Neck Press 37 Plate Pinch 47 Bent-Over Cable Lateral Raise 36 Reverse Curl 46 Bent-Over Lateral Raise ... Found inside – Page 99... Row Cable Lateral Raise Close-Grip Bench Press Rope Pressdown* Cable ... Front Raise 3 x 10, 10, 10 Barbell Shrug 3 x 6, 6, 6 Straight-Bar Cable 3 x10 ... Grip the rope so that your thumbs are facing you. The exercise is completed by pushing an object downward against resistance. Click to see our home gyms or commercial range. Use them to work the target musculature in a slightly different manner pick! 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