Top 5 Oblique And Abs Exercises

While it’s important to train your abs to strengthen your core as well as make you look more attractive, many people forget or just don’t know how to train the obliques. Obliques are actually more important than abs if you are looking for pure athleticism. Your obliques are firing when you rotate, bend and flex your trunk. These movements are all heavily used in all sports.



The obliques are found on each side of your midsection and go from the side of your abdominals up towards the last. Having well-trained obliques is not only good because of how they make you look in front of a mirror but also when you need to perform compound exercises.

This is because these muscles are responsible for keeping you balanced when doing exercises like squats so that you avoid bending too much and do the exercise in the wrong way. Simply put, whether you train for strength gains, health, or just to look good, strengthening your obliques will help you to come closer to perfection in any of these reasons.


1. Bird Dog CrunchesHow to: Start on all fours, placing your hands flat on the ground directly beneath your shoulders, and your knees beneath your hips with a flat back position

(a). Engage your core and drive your right arm straight out from your shoulder, while your left leg drives straight back from your hip, keeping both parallel to the floor throughout the “reach” portion of this movement

(b). Squeeze your right arm and left leg back to the original starting position and hold for split second before starting the second rep

(c). Repeat this movement for 10 reps without setting your right arm or left back on the ground, then switch to the left arm/right leg combo. Complete 3-4 sets of 10 reps on each side with 30 seconds rest between each set.
Beginner modification: Reach with only your arm at first. Then as you become more comfortable, reach with just your leg before you graduate to the full movement.



2. Single-Leg Side Plank with Leg Raise

How to: With a mat or soft surface beneath you, lie down on your right side, stacking your feet, knees, hips and shoulders over one another in a straight line

(a). Prop yourself up on your right elbow and engage your right oblique and hip flexor to maintain this rigid position. Reach your left arm straight up, directly over your shoulder

(b). Next, lift your left leg straight up about 6-12 inches, while keeping your foot flexed directly forward. Hold this position for 10-15 seconds, keeping your core rigid while working on “lengthening” your body throughout the entire movement

(c). Repeat in the same sequence on your left side. Complete 3-4 sets of 10-15 second holds on each side with 30 seconds rest between each set.
Beginner Alternative: Try a simple side plank with the top hand placed on your hip. Then work on raising your arm directly above your head. Finally, try and hold your top leg at full extension for a split second. Continue to work in this format until you can extend your leg for 10-15 seconds on each side.



3. Spiderman Crunch

How to: Assume a push-up position, palms planted firmly on the ground. Maintain a straight line from your shoulders to your heels by engaging your core muscles

(a). Lift your right leg a couple inches off the ground and bring your right knee towards your right elbow as you lower into a push-up

(b). Return your right leg back to the ground as you push yourself back up, and repeat on the left side

(c). Alternate legs for 3-4 sets of 10 reps with 30 seconds rest between each set.
Beginner Alternative: Start in the push-up position and alternate lifting your feet up off the ground a few inches with a straight leg and hold each rep for a few seconds. As you make progress, start to bend your knee slightly and bring it towards your elbow.



4. Side Plank Swipers

How to: Start by lying on your right side, stacking your feet, knees, hips and shoulders over one another in a straight line

(a). Prop yourself up on your right elbow; engage your right oblique and hip flexor to maintain this rigid position; stretch your left arm out past your head so it is in line with your body

(b). Keeping your left arm straight, swipe it directly over your body towards your left hip and squeeze your left side as hard as you can while holding for a split second. Your right hip will drop slightly during this contraction phase, but try to keep the hips stacked over one another and off the ground throughout this movement

(c). Reach back to the original starting position and repeat for 4 additional reps before switching to your left side

(d). Do 3-4 sets of 5 reps per side with 30 seconds rest between each set.
Beginner Alternative: Work on a simple side plank hold while contracting the hips towards the floor and back up in a “side crunch.” Remember to try and keep the hips elevated off the floor the whole time. Then work on the arm extension portion by itself before combining the two into a full contraction.



5. Single-Leg Toe Touches

How to: Lie down on your back with your legs flat against the floor and arms extended above your head

(a). Lift your left leg up with your foot directly over your hip and a slight knee bend. Try to keep your left leg engaged in this position for the entire movement

(b). Tuck your chin towards your chest, reach your right arm towards your left foot by contracting your core and hold for a split second

(c). Return to the original starting position while keeping your foot and hand elevated off the ground and repeat for 4 additional reps before switching to your right leg and left arm

(d). Complete 3-4 sets of 5 reps per side with 30 seconds rest between sets.
Beginner Alternative: Work from the same position on your back, but bend your knee at a 90-degree angle halfway towards your chest. Touch your elbow to the opposite knee. As you become more familiar with this movement, try to progress to the full range of motion by straightening your leg a little more each workout until your foot is directly over your hip.

How to Stick to Keto

Get the Keto Diet Results you Want!

Some of the most popular questions I get are: How can I stay on track and get good keto diet results? or How do I stick to it? or How do I keep going without giving up? — Or something to that nature.

Dieting is always hard. No matter who you are.

Just remind yourself why you’re doing this and why you want to succeed and this will push you even harder to reach your fullest potential with your keto diet results.

After getting so many of the same questions, I thought I’d share with you some of my kick-ass ways to stick to keto. These are simple yet they are really helpful. They’ve helped me and countless other people. Hope they help you if you’re struggling, too. Share with a friend if he/she is struggling with their diet. This list doesn’t HAVE TO be just to get healthy keto diet results. It can be for any diet plan.

Remember – It’s all about commitment and consistency to reach goals.

Get Optimum Keto Diet Results with these Tips:

Realize (and admit) that food is NOT a reward or a comfort. It took me a long time to truly realize (and admit) that I was using food as a coping mechanism. We all know there are better ways to cope with the good days and the bad days than to turn to food. So, I highly suggest you find a replacement. Learn to cope with the good and the bad without food (or a drink) and you will kick this bad habit to the curb quicker than you think.Clean out your kitchen of ANY foods you should NOT eat. Just do it. If you feel really bad about throwing stuff in the trash – donate it. But the key is to get it out of your house for the best keto diet results.It’s okay to Keep it Simple if you’re not big into cooking. Keto recipes found on the web might be a little more complicated than they need to be. You don’t have to get all fancy to do keto right. It doesn’t have to be that hard! And, it’s okay if you have the same thing two or three times a week. It’s not going to kill you. You won’t be doing Keto wrong if you choose to keep it simple. I promise.

Avoid the grocery store (if you can). And if you can’t – shop in a circle inside the store – meaning: Everything you need in a grocery store will be on the outer perimeter of the store. Meats/veggies are rarely in the center aisles. All the aisles in between are filled with the processed junk you don’t need on Keto.

BONUS: To make your life even easier – opt for grocery delivery. This can (and will) change your life. Maybe try AmazonFresh. It’s available only in limited areas – Click this link to see if it’s available for you: AmazonFresh

Fill up your water bottle every time you leave the house. I laugh at myself every time because I feel like I’m preparing to cross a desert, but – SERIOUSLY – keep water with you at all times. Fill it up every chance you get. Tracking your water intake is good too. Just keep drinking! Unless you’re sure you’re drinking enough, chances are, you’re probably not. Free Shipping when you purchase 2 or more Hydro Flask items!

Don’t be discouraged by extremists. “Yeah, that’s not really keto,” said a friend of mine when I told her my favorite new snack was Blue Diamond’s Habanero BBQ Almonds. Seriously? I gave up snacking on Snickers bars and you’re telling me I’m doing it wrong? Every day you spend eating less than your daily limit of carbs is a win. Don’t listen to people who tell you-you’re not winning hard enough.Don’t plan on stopping. Someone asked me a couple weeks ago when I was going to stop eating low carb. “Honestly?” I said, “I haven’t even thought about it. Do you know how hard it is to stop eating sugar? It took me a month to stop craving bread and rice and corn and potatoes. Why would I plan on ever going back to that?” You never know, I might change my mind in the future, but this isn’t something I am thinking about now.Be encouraged! Choosing to cut out carbs and sugar is no small decision. You deserve a medal for even attempting this! It sounds simple, but it’s far from easy. The praise you’ll receive for your progress will be music to your ears. Everyone loves a success story, and this lifestyle makes that success attainable!

Get motivated by others before/after pics. I don’t know about you – but I find it extremely motivating to see others success pics. If you haven’t looked at before/after pics before – you should check out the keto group on Reddit here. Maybe it will even inspire you to take before and after pics of yourself!

Have fun with this way of eating. It can be difficult or fun. It is YOUR decision. I choose FUN any day!

16 Fast Boxing Combinations

This post is going to teach you 16 different easy and fast combinations that can be used in many different ways.

Throwing a fast and powerful combination is exhilarating and satisfying, and it is always good to have new combinations to work with when shadowboxing or doing bag work.

Before reading further, we assume that you already have An understanding of punch numbering

An understanding of basic boxing combination principles

What You Should Learn From Combinations

Boxing combinations are NOT rigid rules/patterns that must be memorized and always executed the same way.It is critical to understand that these combinations, and any other combinations you see online, are IDEAS.

As you grow as a boxer, you will learn to form your own combinations in the spur of the moment based on your balance and your opponent. HOWEVER, practicing and studying different combinations can help you by giving you experience feeling what combinations work well for you, and what punches flow well after one another

The goal is to become intimately familiar with the mechanics of the flow of punches so that you can throw combinations on the fly without thinking.

Additionally, there are several things that these combinations do not incorporate:
distinction between high and low punchesthrowing subsequent punches with the same handleading without a jabunique punches such as shovel punches or overhand rights

16 Different 4-Punch Combinations

* Note that these are listed for orthodox (right-handed) fighters. If you are a southpaw, reverse the directions.

1. 1-2-3-2 (Jab, cross, left hook, cross)
Make sure to keep the left hook tight and close to your body. A long looping hook will ruin the following cross.

2. 1-2-3-4 (Jab, cross, left hook, right hook)
Do not over-rotate or throw your momentum around when you throw two successive hooks.

3. 1-2-3-6 (Jab, cross, left hook, right uppercut)
The uppercut should sneak up on your opponent, so avoid a “windup” but still bring it up quickly and with power.

4. 1-2-5-2 (Jab, cross, left uppercut, cross)
Throw the uppercut like a light punch, not a power punch, and save the power for your cross.

5. 1-2-5-6 (Jab, cross, left uppercut, right uppercut)
The danger here is to make sure your alternate hand remains up in a guard when you are throwing two uppercuts

6. 1-4-1-2 (Jab, right hook, jab, cross)
Don’t give your right hook away with a big windup.

7. 1-4-1-6 (Jab, right hook, jab, right uppercut)
Put all your power into your uppercut without making it obvious that it is coming.

8. 1-4-3-2 (Jab, right hook, left hook, cross)
Again, with two successive hooks, make sure not to over-rotate.

9. 1-4-3-6 (Jab, right hook, left hook, right uppercut)
Same as before, be wary of over-rotating.

10. 1-4-5-2 (Jab, right hook, left uppercut, cross)
Keep your uppercut tight and high. Don’t dip to low to throw it.

11. 1-6-1-2 (Jab, right uppercut, jab, cross)
The jab-uppercut works best if you close the distance between you and your opponent with the jab.

12. 1-6-1-4 (Jab, right uppercut, jab, right hook)
If you catch your opponent off-guard with the uppercut, the hook coming can be devastating.

13. 1-6-3-2 (Jab, right uppercut, left hook, cross)
One of my favorites, the 6, 3, and 2 all have the power to do serious damage in this combination.

14. 1-6-3-4 (Jab, right uppercut, left hook, right hook)
Keep your balance when throwing the last hook so you are ready to defend yourself.

15. 1-6-3-6 (Jab, right uppercut, left hook, right uppercut)
Right after they recover from one uppercut, you come in with the next one.

16. 1-6-5-2 (Jab, right uppercut, left uppercut, cross)
Throw the uppercuts fast and keep your alternate hand up during them.
Shortening The CombinationsIf you want to make these combinations shorter, remember that you can always remove a punch from the end or beginning.

A 1-4-5-2 can simply be a 1-4-5 or a 4-5-2.
Adding VariationSince you are not meant to stick to a mundane set of combinations all the time, you need to know how to add variation to your boxing combinations. By adding variation you make it easier to catch your opponent off-guard.

Repeating Jabs

All of these combinations leads with jabs. But they don’t have to. Alternatively, they don’t have to just lead with a single jab. Jabs are always good is groups, and it is a good practice to vary how many jabs you throw to keep your opponent’s off balance.

Repeating Hooks

Another way to catch opponent’s off guard is by throwing a hook twice. This is hard to do in terms of your torque and momentum, but you typically throw the first hook lighter than the second hook.

This turns 1-2-3-2 into 1-2-3-3-2.

Alternating High and Low Punches

By alternating your punches thrown to the head and body, you introduce even more confusion for your opponent.

An example is throwing is throwing 1-2-low3-2.

This also works well in conjunction with repeated jabs or hooks:

low1-high1-2-3-2 or for hooks 1-2-low3-high3-2

Alternating Your Rhythm

Your rhythm can both refer to the pattern of power in your punches, such as light-light-heavy-heavier, or to the timing of your punches. Both of these can be varied to further mix up your opponent.

For example, throw 3 punches, pause for a split second, and than throw your last punch.
Combining CombinationsYou can take two of the above combinations and combine parts of them to make longer combinations.

For example combine 1-6-3-2 with (1)-2-5-2 with the ending 2 of the first combination being the first 2 in the second combination. The result: 1-6-3-2-5-2.

Practice Makes Perfect

Shadowbox, shadowbox, shadowbox.

Throw these combinations a half-dozen times each. As you do so, start to improvise on them and learn new ways to change them.

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Prevent Diabetes Complications with Cloves

Cloves are some of the most widely used spices in the world and a countless number of dishes and desserts have been dedicated to them. Aside from the great smell and taste, they also have a ranging variety of health benefits. Cloves are known to have properties similar to those of insulin – which gives it the ability to reduce glucose levels in the body and lower cholesterol levels in the blood. Both these benefits make it the excellent choice for preventing heart complications, especially in diabetes patients.

Additionally, cinnamon decreases insulin resistance in patients and thus increases the effects of hormones that are responsible for helping you stay full. In other words, anyone fighting weight and eating disorders can also benefit greatly.

How to Consume Cloves

Cloves have been around forever, so obviously there are a lot of ways for them to be used and have the same benefits every time. More often than not though, the recipe contains a combination of cinnamon, cumin, cloves and basil.

Cloves normally come powdered or whole, of which you can consume as you wish. To eat them whole, soften them first by soaking or boiling them in water. Soak about ten to twenty cloves at a time in a relatively small amount of water and use this water to prepare a smoothie of your choice. The softened cloves can go inside the smoothie, too. Alternatively, try adding whole cloves to a soup or stew of your choice.

Conclusion

The maximum advisable consumption of cloves in a day is 6 grams. Anything more might lead to side effects like itching and migraines. Additionally, always make sure you contact your doctor before self medicating. People with liver problems, a weak immune system or any kind of blood disorder should not use cloves.

How To Eat Alkaline Food

9 Alkaline Foods That Will Help Clean and Remove All Acids From Your Body





Many of you have already heard of alkaline foods, but are not aware of their importance for our overall health. Namely, the environment in our body needs to be slightly alkaline, in order the body cells to be able to function normally.


On the other hand, an acidic state of the body makes it prone to inflammation, diseases, and various health issues. However, modern diets are rich in unhealthy, sugary, fried, and processed foods, all of which cause excessive acidity of the system. Moreover, stress, chemicals, and physical inactivity additionally aggravate the issue.

An acidic environment in the body is usually characterized by:

Joint pain
Acne
Digestive issues
Low energy
Exhaustion
Frequent headaches
Muscle weakness
Brain fog or confusion
Anxiety and depression
Frequent colds

In this case, you need to incorporate the following foods and herbs into your daily diet:

Parsley

Parsley is a high-alkaline food that detoxifies the body, strengthens the immune system, fights bacteria, and increases the energy levels.

Kiwi

Kiwi is alkaline food that keeps the body hydrated and provides high levels of vitamins, minerals, and antioxidants. They are abundant in fiber, that supports digestion, and potassium, that improves muscular functions.

Cabbage

Cabbage supports a healthy digestion, strengthens the immune system, alkalizes the body on a cellular level, and prevents cancer.

Cucumbers

Cucumbers mostly consist of water, so they hydrate the body and detoxify the body, and prevent uric acid crystallization.

Cauliflower

This alkaline-rich vegetable regulates estrogen levels, detoxify the body, prevent obesity, and prevents bloating, infertility, and reproductive cancers.

Watercress

This green vegetable is a rich source of nutrients, such as iron and calcium. It soothes the symptoms of arthritis, prevents cancer, treats digestive issues, and alkalizes the body.

Grapefruit

Grapefruits boost metabolism, alkalize the body, and prevent fat accumulation.

Spinach

Spinach cleanses the body, boosts bone health, and prevents the formation of cancer cells.

Lemons

Lemons are powerful alkaline foods that support weight loss, help digestion, and detoxify the system.

Almonds

Almonds are full of healthy fats and nutrients, so they lower cholesterol and improve heart health, boost the function of the brain, and neutralize excessive acidity in the body.

Basil

Basil is among the most powerful herbs, since it is loaded with vitamins, minerals, and nutrients, cleanses the body of toxins, decreases uric acid levels, and prevents the formation of kidney stones.

Cantaloupes

These delicious fruits boost immunity, stimulate the production of white body cells, neutralize acidity, and provide high amounts of beta-carotene, vitamin B, and phytochemicals.

Bananas

Bananas are highly alkaline foods that are full of potassium and fiber, that cleanse the digestive tract and boost digestive regularity.

Carrots

Carrots neutralize acidic foods, improve eyesight and skin health, and prevent cancer.

Watermelon

Watermelon is the second most alkalizing food you can consume, high in antioxidants, fiber, vitamins, minerals, and water. It fights body acidity, hydrates the body, and provides high amounts of essential electrolytes for healthy heart functions.

Plum tomatoes

They treat bladder issues, prevent obesity, and lower the risk of cancer and urinary tract infections.

Key limes

Key limes detoxify the body, destroy bacteria, and alkalize the body.

Apples

Apples are an alkaline-based fruit which is rich in antioxidants and anti-bacterial compounds that improve health and energize the body.

Avocado

Avocadoes are highly versatile alkaline-based food, packed with healthy oils, and numerous beneficial compounds.

Sweet potatoes

Sweet potatoes are abundant in fiber, vitamins, minerals, so they neutralize body acidity, control blood sugar, and help you prevent various health issues.

Kale

Kale is a rich source of calcium, iron, and vitamin K, and it fights acidity and thus prevents cancer.

Papaya

Papaya is a delicious alkaline fruit, rich in natural sugars, fiber, minerals, and vitamins, that treats diarrhea, stomach problems, and bloating.

Eating a diet rich in alkaline foods will boost your energy levels, improve the mental focus, boost immunity, and significantly enhance overall health.

Alkaline foods give the skin a healthy glow by removing all toxins from the body and increase energy levels. They also treat acid reflux, improve sleep, and lower the risk of osteoporosis.


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Compound Exercises

You want to build muscle—and you want to build it fast!

There are hundreds of different workouts for each muscle group you could spend your valuable time doing, but not all of these exercises are going to maximize your muscle growth.

Bodybuilding.com

If you want to put on muscle and build serious functional strength, the exercises on this list is all you will ever need. These compound exercises should be the foundation of any fitness routine. Get to work!

This handy-dandy list of compound exercises contains the 50 best muscle-building exercises to efficiently work each muscle group.

If you spend your time doing these workouts, you’ll see results much quicker.

Let’s dive in.

The Complete List of Compound Exercises

Compound Chest Exercises

Barbell Bench Press

Incline Barbell Bench Press

Dumbbell Bench Press

Incline Dumbbell Bench Press

Weighted Dips for Chest

Decline Bench Press

Compound Back Exercises

Barbell Deadlift
Bent-Over Barbell Row
Weighted Pull-ups
Wide-Grip Pull-up
Standing T-Bar Row
Wide-Grip Pulldown
Close-Grip Pulldown
Seated Cable Row

Compound Ab Exercises

Cable Crunch
Hanging Dumbbell Knee Raise
Landmine
Captain’s Chair Leg Raise
Ab-Wheel Rollout
Plank
Weighted Decline Sit-up
Bicycle
Flag

Compound Shoulder Exercises

Standing Barbell Overhead Press
Seated Dumbbell Overhead Press
Arnold Shoulder Press
Bent-Over Reverse Fly
Lateral Raise
Front Dumbbell Raise
Handstand Push-ups

Compound Leg Exercises

Barbell Squat
Standing Calf Raise
Calf Press
Romanian Deadlift
Leg Press
Hack Squat
Dumbbell Lunge

Compound Bicep Exercises

Seated Hammer Curl
Standing Barbell Curl
Inverted Rows
Zottman Curl
Weighted Chin-ups
Incline-Bench Curl
Preacher EZ-Bar Curl
Standing Cable Curl

Compound Tricep Exercises

Close-Grip Bench Press

Skullcrusher

Weighted Dips

Cable Push-Down

Dumbbell Kickback

Seated Overhead Dumbbell Extension

Compound vs. Isolation Exercises

Exercises are categorized as either compound (involving more than one muscle group) or isolation (involving a single muscle group).

The difference is clear when you compare two exercises—take the squat and the calf raise, for example. When you do a squat, you’re engaging your core, glutes, quads, hamstrings, and even other small muscles. When you do a calf raise, you’re only engaging your calves.

This is why compound weight-lifting exercises are more efficient. Just 5-7 compound weight lifting exercises can stimulate all the major muscles in a single workout! With isolation exercises, you’d have to do 15-20 isolation exercises to stimulate the same muscles. So, if you have 3-4 hours to workout each day, by all means, do isolation exercises.

But isolation exercises aren’t all bad! They’re great for recovery, target toning, and correcting muscle imbalances. They have a rightful place in every workout!

Compound Exercises Definition | What Are Compound Exercises?

There’s a little more to “compound exercises” than involving multiple muscle groups. So what are compound exercises?

Compound Exercises Definition: An exercise engaging 2+ different joints to stimulate entire muscle groups and multiple muscles.

Besides giving you a more effective workout in less time, there are a ton of other benefits to compound exercises. Here are a few based on scientific research:

Produce greater increases in both testosterone and growth hormones (study)
Improve muscle strength and maximal oxygen consumption (study)
Increase fat burn (study)
Make more fat-free mass gains (study)
Allow you to lift more volume per muscle (study)

In addition, there are several more benefits you could assume based on reasonable logic:

Decrease in injury due to greater strengthIncrease ability to perform functional movementsImprove coordination and balance

Why These Muscle Building Exercises?

If you only have 45-60 minutes in the gym, don’t you want to spend that time doing the best exercises?

Forget the machines and most isolation exercises—they focus too much on a narrow range of motion and impractical strength.

The best compound exercises incorporate free weights. Dumbbell and barbells workouts allow your body the full range of motion it needs to naturally grow.

This produces practical strength.

What is Practical Strength?

The strength to lift yourself up, strength to lift boxes and furniture, strength to sit up, strength to perform everyday activities with ease.

Practical strength comes from free movement exercises.

Take the squat, for example.

During the barbell squat, you have to practice balance by using your leg muscles, your core, and even your back.

Switch to a smith machine or leg extension machine and now you’re going straight up and down—denying your body the chance to strengthen balancing muscles, core muscles, and other subsidiary muscles.

Don’t waste your time doing ineffective workouts!

This list of compound exercises gives you plenty variety if you like to frequently change things up.

The Best Overall Compound Weight-Lifting Exercises:

The Deadlift
The Squat
The Push-Up
The Overhead Press

Remember: it’s not all about sweat and pain. Train smarter, not harder.

Compound Exercises with Dumbbells

Here’s a separate list for those who only have access to dumbbells.

Even if you do have a gym with a variety of equipment, there are still plenty of reasons to focus on 

compound exercises with dumbbells:

Dumbbell exercises help to improve your balance and coordination. You have to activate more muscles (in different ways) to balance the separate weights.Dumbbells can help correct any muscle imbalances you have. Take your barbell bench press for example—if you’re feeling weak on your left side, just add an additional 1-2 reps to your left arm during your dumbbell press. After a few weeks, your left side should catch up.Safety first. You can go to failure on any set with dumbbells and just drop them when you’re finished—no getting stuck!Dumbbells are way more affordable when building a home gym.Even when the gym is crowded, you’ll likely still have access to dumbbells. The benches get taken pretty quickly, so you may have to do dumbbell floor press, but it’s better than nothing.

Compound Exercises with Dumbbells:

Dumbbell Bench Press
Incline Dumbbell Bench Press
Weighted Pull-ups
Hanging Dumbbell Knee Raise
Weighted Decline Sit-up
Seated Dumbbell Overhead Press
Arnold Shoulder Press
Bent-Over Reverse Fly
Lateral Raise
Front Dumbbell Raise
Seated Hammer Curl
Zottman Curl
Dumbbell Lunge
Skullcrusher
Weighted Dips
Dumbbell Kickback
Seated Overhead Dumbbell Extension

A Little Assistance

Going heavy on these compound exercises sometimes requires a little assistance.

A spotter, wrist wraps, belt – you name it!

New PBs require new levels of effort, so don’t be afraid to invest.

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