Then I drop the elbow to the side of my torso and drive out, this is the shortened position.

In this clip I start in the shortened position and finish in the lengthened

In the final clip I combine both concepts using both arms simultaneously

The post Tricep Tutorial 8/15/24 appeared first on Members Area.

2) Position 2, drop the cables to the floor and continue with the curl in the medial state.

3) Flip around, now with your hands behind the torso and do a drag curl. Hands to armpits. This is the fully lengthened position.

Sets and reps:
First time through: warmup/ perfect form, 12 reps at each position.

2nd time through: Increase weight/ 8 reps at each position

3rd time through: Increase weight/ 6 reps or failure at each position

The post Advanced 3 part Bicep 7.0 appeared first on Members Area.

The key in the setup of this exercise is understanding while this may look like a close grip bench press, it is NOT!
• I’m using pretty light weight for how strong I am, along with a resistance band looped under the bench because I need added resistance as I approach the top of the rep.

• The key to this exercise, other than the setup I just mentioned is to understand “you do not push the weight up”
Instead you think “slide the hands apart”
Now obviously you cannot slide the hands apart because you are gripping through bar.
However that intense motion of trying to slide the hands apart places a massive focus on the lateral head of the triceps. So think slide the hands apart with all the force you have on the way up, then as you lower the bar, again try to slide the hands apart with all the strength you have:

4 sets: 8-failure

The post Smith machine triceps extension appeared first on Members Area.

1) Heavy straight bar curl: 6-8 reps

2) Light kettle bell concentration curl:
   Notice I’m fully bent over and grabbing the kettle bell by the handle (only 12.5 pounds) doing 8-10 curls, focusing on flexing my bicep as hard as I can on each rep. Keep the wrist straight when holding the kettle bell by the handle. Very important!

The post Bicep kettle bell curl/ straight bar appeared first on Members Area.

2) 8 inclined bench KBELL rows
        – 8 inclined bench KBELL shrugs
        – 5 more rows
        – 10 pull-ups

3) 7 inclined bench KBELL rows
        – 6 inclined bench KBELL shrugs
        – 5 more rows
        – 10 pull-ups

4) 6 inclined bench KBELL rows
       – 5 inclined bench KBELL shrugs
       – 4 more rows
       – 10 pull-ups

The post Heavy kettle bell row combo appeared first on Members Area.

Using straight bar with thick band abide the knee, feet wider than shoulder width, perform an RDL. Think press the knees out
– 5 sets 8-10 reps

The post Banded RDL’s appeared first on Members Area.

* This is the cable version of an underhand chest press. This is not a chest fly.
Set the stability pad to lower back, must be a pad on lower back. Place feet out in front to force upright position.
Set the cable handles to upper rib area.

1) Drive out with a fully supinated grip. Use power to drive forward, then towards the top of the rep, think “squeeze my chest together as hard as I can”
Control the negative.
This exercise is about discipline and control.
Lazy reps give you lazy results.

5 sets 8-10 reps.
On final set do a drop set until failure

The post Supinated cable chest press appeared first on Members Area.

The post rope pullover on inclined bench appeared first on Members Area.

• 4 sets 10-12 reps, drop set until failure on final set

The post Standing dual cable drag curl appeared first on Members Area.

• 2 minutes rest, 4 Full rounds 

The post Inverted cable lateral flies appeared first on Members Area.