Build Muscle, Increase Strength Now!
Massive Iron
THE book you've been waiting for. Learn how to maximize ANY workout routine.
Maximize Your Progress
Calf Exercises

Donkey Calf Raise

The donkey calf raise can be performed on a donkey calf raise machine, or with a fellow lifter sitting on your lower back.

Place your feet on a block, or on the edge of the machine’s platform. You want your toes and the balls of your feet to … Read more

Read More
Back Exercises

Yates Rows

Start by grabbing a barbell with palms up grip (like a bicep curl) that is slightly wider than shoulder width. Your stance should be approximately shoulder width apart with your knees slightly bent. Bend over at the waist slightly with the barbell… Read more

Read More
Back Exercises

Wide Grip Seated Pulley Rows

Attach a wide grip bar to the low pulley machine and then sit down on the machine. Next, reach forward and grab the handle with a double overhand grip that is wider than shoulder width. Now, lean back until your torso is straight up and your back … Read more

Read More
Bicep Exercises

Seated Barbell Curl

Begin by sitting on the end of a flat bench with a barbell across your upper thighs. Grab the bar with a slightly wider than shoulder width grip and your palms facing up. Make sure your upper arms are tight to your torso and your elbows are slightly… Read more

Read More
Bicep Exercises

Preacher Curl

Begin by adjusting a preacher curl bench so that when you sit down your upper arm lies flat on the upper arm pad. Next, reach down and grab the bar with palms up grip and then again place your upper arms flat on the pads. Lower the weight as far as you… Read more

Read More
Bicep Exercises

Machine Bicep Curls

Begin by adjusting the seat height and the arm pad. The arm pad should be directly under your shoulders and the seat height should allow you to comfortably rest your arms on the pad. Next, reach down and grab the handles with your palms up. Keep … Read more

Read More
Back Exercises

Incline Bench Yates Rows

Begin by adjusting an incline bench to approximately a 30 degree angle. Next, lie down on the bench face down. Reach down and pick up the barbell with an underhand grip, like a bicep curl and then let your arms hang naturally. Make sure your chest… Read more

Read More
1 50 51 52 53 54 216