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Accessory Work

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

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