Threads @laupwing — DbX2YjwgHvt
After 16 years of lifting, these are the only 13 exercises you’ll ever need.
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Bench press
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Bench Press Chest, front delts, triceps. Grip just outside shoulder width, drive your feet into the floor and keep your shoulder blades tight on the bench.
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Incline Bench Press Upper chest and shoulders. Lower the bar to the upper chest with wrists stacked over elbows.
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Cable Flys Inner and mid chest. Slight bend in the elbows, pull your hands together and squeeze your chest for a full second each rep.
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Wide-Grip Lat Pulldown Upper back and lats. Lean back a bit, pull the bar to your upper chest and drive your elbows down, not back.
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- Barbell Back Squat Quads, glutes, core. Set the bar across your upper traps, push your knees out and sit your hips between your heels.
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Dumbbell Stiff-Leg Deadlift Hamstrings and glutes. Soft knees, push your hips back and lower the bells until you feel a big stretch, then stand tall.
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Leg Extension Quad sweep. Sit with your hips pinned to the pad and lock your toes up as you kick the weight out.
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Dumbbell Bicep Curl Total biceps. Elbows pinned to your sides, curl the bells up without swinging and squeeze hard at shoulder height.
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Hammer Curl Brachialis and forearms. Neutral grip the whole time and keep your wrists straight as you curl.
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Tricep Rope Extension Long head of the triceps. Elbows tucked in, push the rope down and flare it apart at the bottom.
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Dumbbell Skull Crushers Tricep mass. Lower the bells behind your head with elbows pointed up, then drive them back to straight arms.
How to progress on them.
Everything is 4 sets of 12.
When you can hit 12 clean reps on all 4 sets, add a bit of weight next time.
Do not swap an exercise out until that number flat-lines for weeks.
Why 13 and not 40.
Thirteen movements you push harder on for years beat forty you hop between and never get strong at.
Most lifters stuck in place are drowning in variety and starving for progress on basics.
Everything I learned in 16 years is in my ebook The Truth About Fitness.
repurposa.com/l/qzn…
truth.loc-nguyen.com
The Truth About Fitness
Basically all