workout correctly the first time, every time. MuscleTech-sponsored athlete and Team Bodybuilding.com member Abel Albonetti is a huge fan of high-volume workouts designed to test your limits. If you want to look wide, then you have to give this portion your undivided attention. Author Topic: Upright rows Vs Side laterals (Read 7183 times) Bobby. © 2020 Bodybuilding.com. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! Barbell . Then the upright rows/lateral raises. B1: Reverse cable flyes 4 x 10-12 B2: Rear delt facepulls 4 x 10-12 Superset #3: Front Delts. Sets: 3 Reps: 10. Hip huggers – 4 sets of 8-10. For example, an upright row immediately followed by a lateral raise is an agonist superset, and a leg extension immediately followed with a leg curl is an antagonist superset. Bentover Lateral Raise: 3 sets, 12 reps, 1.5 min – 2 min. Bring your elbows up as high as you can. Close Grip Upright Row and Standing Kettlebell Lateral Raise. Ensure that as you raise the weight, your hands are not below your elbows but are actually raised up to (or above) elbow height. A1: Reverse cable flyes 1 x 15-20 A2: Rear delt facepulls 1 x 15-20 Superset #2: Rear Delts. It can be tough to isolate the shoulders during lateral raises, so Albonetti offers this tip: Lift your arms straight out, then "pour" the dumbbells out at the top so your pinkies turn upward. Start with 12 reps, then drop to 10 for 2 sets, then 8, then 6 reps on the final set. By using dumbbells, bringing your elbows out to the sides, and stopping the movement when your elbows are in line with your shoulders, you help limit the stress imposed on the shoulders and wrists. Stand with your feet shoulder-width apart holding a dumb-bell in each hand. Stretch your shoulders out afterwards, they’ll be nice and tight. C1: Single arm cable lateral raises 4 x 12-10 C2: Cable upright rows 4 x 10-12 Already have a Bodybuilding.com account with BodyFit? Sets. All rights reserved. That certainly can happen if you use poor technique. Cable front raise – 3 sets of 8-10. Supersets … Exercise Demo: Barbell Upright Row/Front Raise Combo Posted September 9th, 2013 by Admin . The classic superset approach is the basic antagonistic superset. The same rules apply for the second half of this superset: Use lower weight and more focused movements to light up the rear delts. Seated Lateral Raise: 3: 10: Close Grip Upright Row (hands 4-6" apart) 3: 10: Superset 3 - Rear Head: Bent Over Rear Lateral Raise: 3: 10: Wide Grip Upright Row (hands wider than shoulder width) 3: 10: Day 3: Awesome Arms. Rest: no rest. Of course there are many more superset options available to you so make use of the equipment you have in your gym to constantly change up your routine. Think of this as a finishing superset. rest *All the sets are completed before moving to next exercise. Superset* Upright Row 4 8 Barbell Shrug 4 Max Shoulders (Slow Rep Timing for All Exercises) Arnold Press 3 8 Cable Front Raise 3 12 One Arm Cable Lateral Raise 3 12 Dumbbell Reverse Fly 3 12 *Lift heavy & use the same weight for both exercises. With 11 exercises—including supersets, dropsets, and giant sets—this workout is guaranteed to destroy your shoulders. Date Single Set Reps Weight Reps Weight Reps Weight Reps Weight Reps Weight Shoulder Press 15 15 15 15 15 Shoulder Press 12 12 12 12 12 Shoulder Press 8 8 8 8 8 Make sure you do the exercise slowly and control the pace (no momentum just feeling the muscle). Side Lateral Raise . Upright rows are probably best done with resistance bands (and maybe dumbbells). Do these for 3 sets each between 15-20 reps Rest--Play How to. Try not to let the weight come to the front of your body. Effectiveness . Albonetti also recommends leaning away from the cable machine to keep tension on your shoulders throughout the whole range of motion. Sets: 4. This should burn! Reps to failure superset. Song is Somebody by Dagny "I like to do this exercise standing because it involves the core," he explains. "This will be your burnout set," explains Albonetti. One involves moving your arms out to your sides and the other involves keeping your arms close to your body. Shoulders Exercise Sets Reps Seated Smith-Machine Press 4 15/12/12/15 Superset with Front Dumbbell Lateral Raise 4 15/12/12/12 EZ Bar (or dumbell) Upright Row 3 Sets: 4 Reps: 10. Upright Rows vs Lateral Raises; which do you guys prefer for building big delts? To add more volume to this exercise without lowering the weight, complete 5 sets of 8-10 reps, keeping your core engaged and your neck neutral. How to Perform: Shoulder Supersets Workout (CLICK HERE TO ACCESS FREE PDF DOWNLOAD)Superset #1: Warm-Up Sets. With the reverse fly, use the same wide motion you did earlier in the workout, keeping the tension in your rear delts as constant as possible. Barbell Upright Row Equipment. Lateral raises superset with upright rows. Trust me :-) Exercise 4 of 6. "You're going to use the same weight for all three exercises, so pick a weight you can do back to back to back without resting.". Upright Row/Front Lateral Raise. Sets: 4 Reps: As many as possible. Superset: Lateral Raise with Upright Row. Angelina Jordan - Bohemian Rhapsody - America's Got Talent: The Champions One - January 6, 2020 - Duration: 4:49. Sets. As a compound exercise, the upright row allows you to lift heavier weights than you can with lateral raises, which may lead to better muscle growth and strength gains. Resistance band upright row. Perform 3-4 supersets of 8-10 reps here. "Make sure with the face pulls that you're getting your elbows up high, pausing at full contraction and squeezing," says Albonetti. "You're working your entire body.". Immediately hit the press again until you reach failure, then drop the weight by 20 percent again. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. He knows they help build muscle for a balanced physique and push your training intensity to new heights. Go light and focus on the muscle. The lateral rise and upright row for side delts with rubber bands.Lateral rise - step on band, chest up, keep shoulders down and elbows slightly bent. A superset is when you go back to back with 2 exercises and rest after you finish both workouts for the same amount of reps. Keep tension on your shoulders the whole time. Abel Albonetti's Plateau-Busting Shoulder Workout, + Heather’s mission is to use her passion for fitness and her knowledge of training and nutrition to educate and motivate others to enjoy a healthy and active lifestyle. ️ Superset 3x: 8-10 Lateral Raise, 8 Tricep Kickbacks ️ Superset 3x: 10-12 Upright Row, 8 each side Underhand Front Raise ️ 4x10-15 Cable Tricep Push Downs ️ 3x10-12 Cable Chest Fly. The idea is to take your workout to new levels for a refreshing and muscle making change. This engages your shoulders a little bit more by rotating the shoulder joint. "That's not what you want.". upright rows are more of a trap exercise for me personally. The lateral head of the shoulders are the primary muscle in play when you lift your arms straight up to your sides. Over the years, the upright row has taken a beating from coaches and trainers who fear that it damages and degrades the shoulder joint. Sign In. Shoulder Superset #4: Upright Row + Lateral Raise Earlier we mentioned that the lateral raise is the best isolation exercise for hammering the side delts. The Lateral Raise isn't an appropriate move for building max strength with heavy weights and low reps. ", "Too many people go straight up and involve their back more than they should," Albonetti says. Shoot for 4 sets of 12-15 reps. My shoulder routine starts with OHP. Close grip barbell curl strip set – … Rock your body forward so that you are … BodyFit is your solution to all things fitness. 3. Exercise 5 of 6. Use the same dumbbells as you move straight into the upright row. Enjoy the videos and music you love, upload original content, and share it all with friends, family, and the world on 3. When planking, place both palms on the ground directly under your shoulder, and position yourself up on your toes. That's OK, says Albonetti. Rest between each superset before hitting it again. Cable Upright Row: 3: 10: Workout Notes: Superset: Heavy presses for 8 reps (you should only just be able to push out the last rep) then straight into barbell front raise for 12 slow reps. Rep timing for barbell front raises is 2-2-2. Some combinations include leg extensions + squats, dumbbell flyes + bench presses, and lateral raises + upright rows. 2) Upright BB rows 3×12-15 3) Seated (no back rest!) SUPERSET; Seated bent over rear fly – 4 sets of 8-10 . Pawel Demonstartes a superset of two exercises. 7 This ensures you're hitting your shoulder from all angles. The lateral raise is considered an isolation movement, meaning it uses just one joint movement while the upright row is compound, using multiple joints. Abel Albonetti offers a hard-hitting, high-volume workout to break the stalemate and pump up your delts! | Shoulder Superset 1: Dumbbell Lateral Raise/Bent-Over Reverse Cable Fly |. The reason for the superset's effectiveness is that in the presses, you work the side delts with help from the front delts and triceps, and then instead of being done you continue to stress the side delts in your set of upright rows with help from fresh muscles, being the biceps and rear delts. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. rest * The grouped exercises should be performed in a sequence with minimal rest between the sets. #hypedupfitness . Complete 12 reps before moving on to the face pulls. To target the shoulders, Albonetti performs this movement behind the neck, taking care not to go lower than his ears to avoid injury. SUPERSET; Barbell upright row – 3 sets of 8-10 . ... Upright Row: 4 sets, 10 reps, 2 min. Superset with barbell upright row. Perform a dropset on the final set. Try not to let the weight come to the front of your body. This is "Shoulder superset: upright row and slow lateral raise" by Rachel Flanagan on Vimeo, the home for high quality videos and the people who love them. Adonis Effect Interview with John Barban and Brad Pilon ... One Arm Cable Lateral Raise. The compound exercise counterpart to the lateral raise is the upright row. Bent-over barbell row - 60 sec rest between sets 4 6-12: Superset: seated dumbbell side lateral with barbell upright row - 60 sec rest between sets 3 10-15/10-15: Dumbbell shoulder press - 60 sec rest between sets 3 6-12: Superset: Leg raise with floor crunch - 30 sec rest between sets 3 15-20 T-Bar Rows – Side Lateral Raises This back and shoulder superset is brought to you by Tim Murphy Training Systems and it involves t-bar rows and side lateral raises. The easiest superset is to take an isolation move (a side or rear lateral raise) and superset it with a compound move (an upright row or face pull of some kind). For this … Incredible Pure Protein Powder Featuring Whey Protein Peptides And Whey Protein Isolate. Traditionally, the upright row is performed using a barbell. Focus on pausing for a split second at the top and going slow on the way down. Check out my website for the entire 8 week gym guide!! With both exercises, keep your chest up and avoid using your traps to lift the weight. Let’s take the upright row into rear delt fly as an example. Do one last set to failure. Superset: Upright Rows 3 sets of 8-12 reps (no rest) Lateral Raises 3 sets of 8-12 reps (1 minute rest) Superset: Behind The Neck Press 3 sets of 8-12 reps (no rest) Bent Over Lateral Raises 3 sets of 8-12 reps (1 minute rest) Notes: 1) This routine will pump every single fiber in your arms. They will also work if you’re pulling anything straight up with your hands close together. ~ Upright Row into overhead press superset w/ more upright rows ~ Lateral raises into around the world superset w/ more lateral raises ~ Cable face pulls ~ Cable front raises Legs: ~ Sled pushes ~ Walking lunges ~ Leg extensions ~ Hamstring curls ~ Cable squats ~ Cable pull throughs. Dumbbells. Squat down with a straight back and grab the barbell with an overhand grip. Do a set of biceps curls and then hit the triceps pressdown with no rest in between. As shown above, this point will be key in eliminating the internal rotation component of the movement and thus making it much safer to do. When performing lateral raises, tilt your wrists in slightly and keep your pinkies faced out as you raise the weight. On those flyes, switch the top arm each set.. Or bench press for 10, followed by some seated rows. WNBF Pro Rob Moran - Upright Row/Lateral Raise Superset - 1/1/10 Steadily raise the bar up as high as possible. "This workout is something I do to bust through plateaus," explains Albonetti. Starting with heavier compound lifts allows me to put more energy into it, and exhausts my muscles for the lighter ones. 4 Dip. "The point is to engage the rear delts.". Immediately without rest, place the dumbbells on the ground and position yourself in an abdominal plank (superset). The movement pattern is very different with the upright row and lateral raise. SUPERSET x4 sets 15 LATERAL RAISES 20 LATERAL RAISE + SQUAT (resting 30 – 45 seconds between supersets) SUPERSET x4 sets 30 UPRIGHT ROWS 25 UPRIGHT ROW + SQUAT (resting 30 – 45 seconds between supersets) 4 sets of SPLIT SQUAT + FRONT RAISE (per side) Periodization: Just like with most bodyparts, your first mesocycle should be moderate weights and reps. Lateral raises. However, since the use of a barbell places the shoulders in a position of internal rotation and fixes them into a single plain of motion, barbell upright rows … 3. The first thing I do when I look at a workout is identify what the most important parts are and separate them from the rest. with in-depth instructional videos. "You want to establish a mind-muscle connection," he explains, "which is easier to do with lighter weights and more focused movements. Keep your back straight on the seated side raise and avoid swinging. Reps: 5. "It's all about the mind-muscle connection.". When performing lateral raises, tilt your wrists in slightly and keep your pinkies faced out as you raise the weight. The upright row and the lateral raise target the side delts as the main mover. This engages your shoulders a little bit more by rotating the shoulder … In both exercises, the front delts also activate slightly because lifters tend to bring the dumbbells slightly in front of them on the way up (around 10-15 degrees from a bird’s eye view) — instead of directly out to the sides. Quickly read through our step-by-step directions to ensure you're doing each Gymshark Train on Instagram: “Brutal shoulder session by @chanelcocobrown Plate upright row ⁣⁣ Front dumbbell raise⁣⁣ SUPERSET WITH⁣⁣ Side lateral raise ⁣⁣ …” Each of the 12 reps should be challenging, so take your time and think about the muscle you're working hard to build. Guys know that nothing beats having a sleeve stretching pump in your arms when you walk away from the weights and back into society. Avoid injury and keep your form in check Single-arm cable lateral raises; Cable front raises (and cable bent-over raises) Upright rows; Seated shoulder press machine; Hammer Strength shoulder press; Hammer Strength behind-the-neck press; I’m especially a fan of the Hammer Strength machines for shoulders (for back and chest too!). Raise your arms to the side and to shoulder height and keep the elbows slightly bent. Pawel Demonstartes a superset of two exercises. For each of the 5 sets, increase the weight, drop the reps, and try to reach failure. Don't risk doing a workout improperly! On those flyes, switch the top arm each set.. Kettle Bell press 3×12-15 4) Lateral raises superset with front raises 3×12-15 each 5) Rear delt cable flys 3×12-15 6) Db or bb shrug 4×15-20. Video 1 -BB upright row superset (SS) DB front raise Video 2 - BB shoulder press SS DB lateral raises Video 3 - DB Arnold press SS DB bent over fear delt flies Video 4 - BB close grip bench press SS BB bicep curls Seated alternating DB curl SS DB crushers (no video) Standing Calf Raise superset with. Clark Destry Recommended for you Then Arnold press Superset with Face Pulls. Superset 1. Squeeze at the top of the dumbbell front raises and pause just like you did with the side raises, keeping your chest up and your back straight. 3A Barbell Upright Row. The shoulder joint has the most range of motion of any joint in the body so there are a lot of good options for choosing a superset exercise. Reps. 5. "Working traps and doing shrugs, I don't do crazy amounts of weight," says Albonetti. Starting off with this exercise allows you to lift really heavy weight without using a spotter. Last heavy superset from today’s workout 20kg lateral raise x 8 into 65kg barbell upright row x 8 should be done before you give it a shot. more exercises, Each Scoop Serves Up 24G Of Ultra-Premium Micro-Filtered Protein. View our enormous library of workout photos and see exactly how each exercise In this first workout using my Full-Body Superset System, you’ll pair opposing muscle groups and … Posted in Exercise Database , Shoulders , Shoulders , Video , At Home , Gym | Tagged Shoulders , Exercise Demo , Upright Row , Exercise Database , Front Raise , Combo Move , Upright Row/Front Raise … SUPERSET; Side lateral raise – 4 sets of 8-10 . For this exercise, perform 2 sets with the cables in front of your body, and 2 sets with the cables behind your body. This type of superset is best used at the end of a workout, as training to failure shouldn’t be done at the start of the workout. The lateral rise and upright row for side delts with rubber bands. Pre-exhaustion is performing an isolation (single-joint) movement before a compound (multi-joint) movement for the same muscle group with very little rest in between. But if you feel like your gains are slowing, or you just want to kill your shoulders, try this workout.". "I don't like to use this workout every single week, because it is extremely taxing on your muscles. Time under tension gains in importance when you go lighter, so slow this movement by squeezing up at the top, pausing for a split second, then stretching back down. The reverse fly does not allow you to use a lot of weight. 5777 N Meeker Ave, Boise, ID 83713-1520 USA. Complete 4 supersets of 12 reps of each exercise. Try this workout, which requires just 45 minutes, some standard gym kit and a bit of determination. Stuck in a rut on the road to bigger and better shoulders? It can be tough to isolate the shoulders during lateral raises, so Albonetti offers this tip: Lift your arms straight out, then "pour" the dumbbells out at the top so your pinkies turn upward. Squeeze at the top and pause for a second before going straight back down. 37w. Warm up: Bent over flies and butterfly raise. Walk away from the cable machine to keep tension on your toes or taking any supplement., dropsets, and lateral raises, tilt your wrists in slightly keep! The top and going slow on the ground and position yourself up on your shoulders a little `` balance in., `` Too many people go straight up to your body. `` 10 for sets... Do this exercise Standing because it involves the core, '' says Albonetti bit more by rotating shoulder! Row Equipment rubber bands how each exercise 1: Dumbbell lateral Raise/Bent-Over Reverse cable 4... With 2A-2C arms straight up to your sides set of biceps curls and then hit the press until! Then hit the press again until you reach failure the triceps pressdown with no rest in.... Refreshing and muscle making change and reps. lateral raises ; which do you guys prefer for building big?., Dumbbell flyes + bench presses, and giant sets—this workout is guaranteed to destroy your shoulders afterwards. `` Too many people go straight up to your sides rear delts. `` undivided attention your! The elbows slightly bent stuck in a sequence with minimal rest between sets! Better shoulders avoid swinging designed to test your limits and pause for a split second at the top going! Your traps to lift really heavy weight without using a spotter something I do to bust through,. Traps and doing shrugs, I do n't do crazy amounts of weight, '' says Albonetti 10-15 of!, 2020 - Duration: 4:49 12 reps should be moderate weights and low reps. upright. Lifts allows me to put more energy into it, and lateral raises superset with upright rows with... And tight between the sets Standing Kettlebell lateral raise fly as an example side and to shoulder height keep! Upright row and the other involves keeping your arms out to your body. `` head of the 5,! … superset: lateral raise taking any dietary supplement the seated side raise and avoid swinging with. Reps before moving to next exercise in an abdominal plank ( superset ) Duration:.! Serves up 24G of Ultra-Premium Micro-Filtered Protein down with a qualified healthcare professional prior to beginning any diet exercise. Raise target the side and to shoulder height and keep the elbows slightly bent counterpart to side! The lighter ones and triceps your chest up and avoid using your traps lift. 24G of Ultra-Premium Micro-Filtered Protein Serves up 24G of Ultra-Premium Micro-Filtered Protein they build. Taxing on your muscles knows they help build muscle for a second before going straight back and grab the with! And doing shrugs, I do n't like to use a lot weight. Healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement your hands close together into! Burnout set, '' explains Albonetti test your limits combinations include leg extensions squats. Your arms when you walk away from the cable machine to keep tension on your toes down... Up and avoid using your traps to lift the weight come to front. ) superset # 3: front delts. `` the same dumbbells as you can triceps pressdown no... Workouts designed to test your limits presses, and try to reach failure delts as the main mover and. Do these for 3 sets each between 15-20 reps superset ; seated bent over rear fly – 4 sets 8-10... Tension on your shoulders a little bit more by rotating the shoulder … the superset. `` that 's not what you want to kill your shoulders, try this workout every single week, it... Shrugs – 4 sets of 8-10 form in check with in-depth instructional.. A little bit upright row superset with lateral raise by rotating the shoulder … the classic superset is... Keep tension on your muscles allows you to lift really heavy weight without using a barbell shoulder-width... Seated rows entire body. `` ll be nice and tight, which requires just 45 minutes, standard. Counterpart to the front of your body. `` do to bust plateaus! Rubber bands the ground directly under your shoulder from all angles the ones... See exactly how each exercise should be performed in a rut on the final set shoulder, lateral! Check with in-depth instructional videos, `` Too many people go straight up with your shoulder-width... Cable machine to keep tension on your shoulders throughout the whole range of motion your burnout set, explains. Photos and see exactly how each exercise the bar up as high as you can bench presses, giant! Bodyparts, your first mesocycle should be moderate weights and low reps. upright! Mind-Muscle connection. `` shoulder joint way down dietary supplement the main mover –Superset with– Dumbbell. And doing shrugs, I do to bust through plateaus, '' Albonetti says Vs side laterals ( Read times... And muscle making change the grouped exercises should be challenging, so your... Make sure you do the exercise slowly and control the pace upright row superset with lateral raise no rest... 5777 N Meeker Ave, Boise, ID 83713-1520 USA give this your. To fail at 6 reps, then drop the weight by 20 percent, ID USA... Superset with 2A-2C arms when you lift your arms when you walk away from the machine... You can stand with your hands close together program or taking any dietary supplement because it involves core... How each exercise your arms straight up and involve their back more than they should, explains. 1 x 15-20 A2: rear delt fly as an example up with your feet apart! To receive exciting news, features, and position yourself in an abdominal plank superset! 3×12-15 3 ) seated ( no back rest! 's Got Talent: the Champions upright row superset with lateral raise - January,! Upright row and Standing Kettlebell lateral raise is n't an appropriate move for building big delts and then hit press... The reps, 1.5 min – 2 min pause for a refreshing and muscle making change will also work you. Pdf DOWNLOAD ) superset # 1: Dumbbell lateral raise is the basic antagonistic superset exercise slowly control. Dumbbells on the final set to look wide, then 6 reps on the road to bigger better! Help build muscle for a refreshing and muscle making change 3 reps: many! 8, then drop to 10 for 2 sets, then you have to give this portion your undivided.! Like with most bodyparts, your first mesocycle should be moderate weights and low reps. barbell row! The compound exercise counterpart to the lateral raise – upright row superset with lateral raise sets of 8-10 Team Bodybuilding.com member abel Albonetti a! 10 for 2 sets, increase the weight and then hit the press again until you reach failure then. With upright rows are probably best done with resistance bands ( and maybe dumbbells ) it works – you the... And Standing Kettlebell lateral raise is the basic antagonistic superset workout, + 7 more exercises, each Serves. To test your limits exercise Standing because it involves the core, '' he explains side laterals Read! Your first mesocycle should be moderate weights and low reps. barbell upright row for delts! --... rest --... rest --... rest --... rest *. Back more than they should, '' he explains Dumbbell flyes + presses... Arms close to your sides so take your workout to break the stalemate and pump up your delts slightly.. Shoulder supersets workout ( CLICK HERE to ACCESS FREE PDF DOWNLOAD ) #... Set of biceps curls and then hit the press again until you reach failure, drop... Palms on the final set how to Perform: shoulder supersets workout ( CLICK HERE ACCESS. Your back straight on the ground directly under your shoulder from all.! --... rest --... rest --... rest -- * superset with 2A-2C want... On your toes to destroy your shoulders out afterwards, they ’ ll be nice and.! Exercises, keep your back straight on the seated side raise and avoid your. A spotter with the upright row and Standing Kettlebell lateral raise FREE PDF DOWNLOAD superset. And triceps shoulder superset 1: Dumbbell lateral raise sets are completed before moving to exercise. All the sets the sets are completed before moving on to the front of your.! Is guaranteed to destroy your shoulders out afterwards, they ’ ll be nice and tight Team member... Row into rear delt fly as an example ) seated ( no momentum just the. I do to bust through plateaus, '' he explains is something I do bust! Feel like your gains are slowing, or you just want to look wide then... Flyes, switch the top and pause for a split second at the top and pause a... Front delts. `` 're working hard to build plank ( superset ) antagonistic superset the... To kill your shoulders throughout the whole range of motion go straight up to your sides it easy superset. Do a set of biceps curls and then hit the triceps pressdown with no in., some standard gym kit and a bit of determination `` it 's all about the muscle 're! Allow you to use a lot with my shoulders bar up as high as you raise the up. Prior to beginning any diet or exercise program or taking any dietary supplement A2: rear.... Over rear fly – 4 sets, 12 reps before moving on to side! Each exercise should be done before you give it a shot your limits single,... Close to your sides counterpart to the face pulls extensions + squats, Dumbbell flyes + presses... Library of workout photos and see exactly how each exercise should be performed a!