Accessory work eliminates weaknesses and helps you build more muscle mass. If you’re feeling like you have some gas left in the tank after doing the full-body workout, then feel free to try these on for size:
Upper Body Accessory Work
Target: Back, shoulders, triceps
UPPER BACK:
- CHINUP/PULLUP: 4-5 sets x 5-8 reps
- INVERTED ROW: 3-4 sets x 8-12 reps
SHOULDERS:
- POSTERIOR FLYE: 3 sets x 20 reps
- DB SHOULDER PRESS: 3-4 sets x 8-12 reps
TRICEPS:
- TRICEPS EXTENSION: 3-4 sets x 20 reps
- CLOSE-GRIP BENCH PRESS: 3-4 sets x 5-8 reps
BICEPS:
- SEATED DB CURL: 3-4 sets x 8-12 reps
- DB HAMMER CURL: 3-4 sets x 8-12 reps
Lower-Body Accessory Work
Target: Glutes, hamstrings, core
CORE:
- PLANK: 3-4 sets x 5-10 sec.
- ONE-ARM FARMER’S WALK: 2-3 sets x 20-40 yards (per arm)
GLUTES:
- BARBELL HIP THRUST: 3-4 sets x 10-20 reps
- SUMO DEADLIFT: 3-4 sets x 5-8 reps
HAMSTRINGS:
- SUPINE LEG EXTENSION: 3 sets x 20 reps
- DB ROMANIAN DEADLIFT: 3 sets x 12 reps
