More exercise variations to try

1) Roll curl for the biceps-This exercise does not need much resistance to complete so check your ego at the door. Also note that you must have great form and and control in order to get this movement right. Start the movement just like you would a regular standing barbell curl. Make sure the shoudlers,hips and knees are all in line. Begin by keeping the bar in contact with your upper thigh and as you lift up maintain the contact to the body all the way up. It helps to keep your elbows back as you curl it up. Do the movement with a controlled tempo and squeeze at the top. Below is a video on how to do this.



2) Sumo-Romanian Deadlift-Do this just like a Romanian deadlift but with a very wide stance and the toes pointed out. This variation with hit different aspects of the hamstrings than the traditional Romanian.


3) Ahrens Shoulder Press-Named after Chuck Ahrens, who was considered to have some of the strongest shoulders in the world. This variation of the shoulder press comes from his workouts. Set yourself up like a normal dumbbell shoulder press but instead of pressing them straight up you will press them up and away. You will essentially make a "V" with both arms. This exercise is great since it puts the medial head of the shoulder under high tension as the move is completed. Make sure to start with lighter weight and do this under control until you master the movement.

4 exercises to try!

1) Pushup pyramid- Do 1 pushup, then pause at the top for 2 seconds, do 2 reps, pause for 2 seconds, do 3 reps, pause for 2 seconds. Aim to get up to 10 reps and then be able to work yourself all the way down. You can also do the 2 second pause at the bottom instead.

2) Partial overhead press-This exercise is great for size and strength for the triceps. If you need a new exercise to thrash the triceps then try this! To do this, perform a normal overhead press with a barbell using the same grip width and foot stance as usual. From the lockout position, lower the bar just until it touches the top of your hair. Press it back up and you have done 1 rep.

3) Constant tension bicep curls-Great exercise since you take advantage of muscle tension, isometric contractions and unilateral action. Begin with both arms in a fully flexed position ( think the top of the curl .) Now lower the working arm while keeping the other arm flexed. Curl up the working arm to the fully flexed position to match the non working arm. Then switch arms and do the same thing. Keep alternating until the set is finished. You cant use as much weight with this so you might want to use this after doing a heavier bicep exercise.

4) Mid range partial presses-Awesome way to keep tension on the pecs and get a feeling like never before! Grab dumbbells and get into a bench press position on your back. Simply, just don't go all the way down or all the way up. You will need to use lighter weight than normal.