Have a you hit a plateau? Are you looking for a few new exercises to take your workouts to the next level? We asked each of the guys on Team BPI to provide their favorite exercises for a certain body part, so the next time you need to mix it up, they’ve got you covered.
ISMAEL MARTINEZ – BICEPS
Biceps Curl with Dumbbells – Start with a dumbbell in each hand, palms facing forward. Bring the weight up to the height of your lower shoulder, then slowly lower back down.
Biceps Curl with Barbell – Start with the bar in your hands, palms facing forward. Your hands should be a little more than shoulder-width apart. As you bring the bar up to the height of your lower shoulder, your palms should be facing the ceiling. Keep your elbows close to the side of your body.
Hammer Curls with Dumbbells – Start with the dumbbells in each hand, palms turned toward your body, facing each other. Keep your palms turned inward as you curl the dumbbells up to your lower shoulder.
BRANDON HARDING – TRICEPS
Cable Overhead Press
Close-grip Bench Press
Dumbbell Skull Crusher
STEVEN CAO – SHOULDERS
Dumbbell Shoulder Press – Increase the weight each set if needed.
- 2 warm-up sets: 10-12 reps
- 4 working sets: 8-12 reps
Dumbbell Side Raises – Keep the weight moderate and focus on form!
Rear Delt Cable Rope Pulls – Don’t go too heavy. Focus on contracting your rear delts.
NEVIN WOOD – BACK
- Lat Pullup – Preferably, this exercise is used to warm up the muscle group. The lat pullup remains one of the most basic, yet most beneficial movements to add width and thickness to the back. Since the lats are one of the biggest muscle groups in the body, hitting it from different angles is beneficial to add growth and strength.
Close-grip Cable Back Row – This is one of my favorite exercises. This particular movement targets the middle portion of the back. It is best for adding thickness to the back.
- 5 sets: 30, 12, 10, 8, 6
- Machine Row – When you perform this exercise on a machine, it leads to more muscle engagement. In between sets, engage the lats and middle portion of the back by squeezing the back muscle for 15-20 seconds. This really helps strengthen the mind-muscle connection.
ALEX DAVIES – ABS
Bodyweight Crunches – Be sure to compress your breast plate to your hips.
Weighted Twists – Use a dumbbell or a plate and move side to side in the prone crunch position.
- 5×10 (each side)
Hanging Leg Raises – Bring your knees to your chest or do a straight-leg variation, bending at the hips.
- 3 sets to failure (i.e. 20, 15, 10)
TYRONE BELL – CHEST
- Cable Flyes – Spend some time in the loaded stretch position. Hold the end position of the rep when your arms are outstretched, and your pecs are lengthened for at least a full second. For a real intensifier, hold the loaded stretch position for a full 15 seconds on the last rep of the set. Structure this exercise towards the end of your session, once you have established a localized muscle pump and your range of movement at the shoulder joint is at its greatest.
- Incline Cable Flyes – Be sure you’re standing in front of the center of the cable towers so your arms are pulled behind you. With a slight bend at your elbows, raise your arms up and in toward the midline of your body, bringing the handles up to approximately chin level.
- Dumbbell Incline Press – Instead of moving the dumbbells in an arch, press the weights directly up, in a strict horizontal plane of movement. Leave a shoulder-width gap between the dumbbells at the top. Lower the weights down to about 2 inches from your shoulders. This helps keep the load in your pecs instead of your delts.
KERRITH BAJJO – QUADS
- Front Squats
- Bulgarian Split Squats
- 50-meter Accelerating Sprint – Preferably uphill to take the impact off your knees.
CHARLES GRIFFEN – HAMSTRINGS
- Lying Leg Curl – Lie face down on the machine’s pad. Grab onto the handles and pull your chest down hard into the pad. This will help to stabilize your body. Now, from a straight leg position, curl your calves towards your hamstrings. As you curl, make sure you don’t allow your butt to come up. Keep your glutes and abs tight and hips pressed into the pad. This will keep the tension on your hamstrings and off your lower spine. Flex your hamstrings hard at the top of the movement and then control the weight back to the starting position.
- Stiff-legged Deadlift – Start by standing up straight and holding a barbell or dumbbells in front of you. Your feet should be between hip and shoulder width, whichever feels most comfortable to you. Start the movement by pushing your hips backwards. Don’t think about how low you can get the weights. Instead, think about how far back you can push your hips. Keep your legs mostly straight, but don’t lock out your knees. Make sure to keep a straight spine and your chin down. If you feel your back start to round at any point, stop the rep. Return to the starting position by pushing your hips forward. Maintaining tension throughout your abs will help you keep your spine straight and lower back safe.
- Leg Press – Sit down on an angled leg press. Place your feet higher and wider on the platform than usual. Turn your toes out slightly. Throughout the rep, keep the weight heavy on your heels. As you lower the platform, your knees will travel outwards at the same angle that your toes are pointed out at. If you can’t drive your knee as far out as your feet are, your foot placement is a little too wide. If at any point you feel your tailbone start to roll off the pad, you’ve gone a bit too deep in your rep. The range of motion will vary from person to person. As you press the platform back up, think about pushing your knees away instead of pressing the plate. Again, be sure to keep the weight on your heels.
All readers are advised to consult their physician before beginning any exercise and nutrition program. BPI Sports and the contributors do not accept any responsibility for injury sustained as a result of following the advice or suggestions contained within the content.