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5 movements to get jacked
strong lifts
squats bench dead lifts barbell rolls anything i am missing?
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#1
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Overhead Press, not because the movement itself gets you jacked but it definitely helps with the bench.
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#2
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Cooch (typo)
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Deadlift
Squat Bench Press Barbell Rows Overhead Press (Weighted)Chin/Pullups (Weighted)Dips With some assistance work to strengthen the weak links. Those are staples for strength and size. Are you limited to 5 or something? |
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#3
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Quote:
GHR and good morning variants are the immediate things that come to my mind for great assistance work. |
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#4
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Bench
Squats Deadlifts Bent Over Rows Military Press
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#5
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squats
deadlifts overhead press chin-ups bench press Skip the barbell rows... Chins are better. They hit the biceps more, give more arm work, have a greater ROM (humerus moves 180+ degrees, not just 90 degrees), and spare the lower back from extra stress (which you'll get a lot of from doing squats - esp. low bar, deads, and overhead presses). rotate between volume using bodyweight for reps, and some 3x5 with weighted chins
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#6
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Military press and Arnold press, killer for front of shoulders
Also an upright row is great I've built some serious shoulder strength, like started them 2 weeks ago, at 30# and I'm up to 100# already 3 sets of 5 2-3 minute rest between sets and wow,
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#7
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GHR and good morning variants are the immediate things that come to my mind for great assistance work.???
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#8
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