Author Archives: Iron Hercules

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Muscle Building Workouts

4 Day Bodybuilding And Cardio Workout Split

Monday: Chest and Triceps

  • Incline dumbbell press – 4 sets of 15, 12, 10, 8 reps.
  • Bench press – 4 sets of 12, 10, 10, 8 reps.
  • Incline dumbbell flies – 3 sets of 12, 10, 8 reps.
  • Cable crossovers – 2 sets of 15, 12 reps.
  • Tricep
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Strength Building Workouts

Mariusz Pudzianowski Strongman Training Workout

Monday – Morning Gym Session – 9 am

  • Back squat – Warm-up: 8 sets, pyramiding from 60 to 160kg.
  • Squat working sets – Pyramiding from 160 to 280kg, reps going from 6 down to 2. Mariusz performs his squats Olympic-style,
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Shoulder Exercises

Cable Front Laterals

For this exercise you’ll need a low pulley cable machine and a straight bar attachment. Setup with your back to the machine, the cable between your legs, and the bar in front of you. Grip the bar with an overhand grip (palms facing down) and stand… Read more

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Quad or Leg Exercises

Leg Press

Position yourself on the Leg Squat machine with feet placed on platform shoulder-width apart. Release lock and lower sled by bringing knees toward your chest. When you reach full range of motion, press the sled (force focused towards the heels… Read more

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Quad or Leg Exercises

High Box Squats

Place a squat box that is above parallel in the squat rack. With barbell on rack at chest height, step under bar and position it on your back. Holding the bar tightly with hands, keep back tight and chest up. Lift bar and step away from rack. Position… Read more

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Quad or Leg Exercises

Hack Squats

Position yourself on Hack Squat machine with back against pad and shoulders under shoulder pads. Place feet at a position that will allow you to correctly squat down (feet position will vary with each individual) and shoulder width apart. … Read more

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Quad or Leg Exercises

Squats, Narrow Stance

With barbell on rack at chest height, step under the bar and position the bar on your back. Holding the bar tightly with hands, keep back tight and chest up. Lift bar from the rack and step away from rack. Position your legs to shoulder-width apart… Read more

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