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Cable or Machine Flye. Smith Machine Sumo Squats Glute Focus 3 6 - 12 5.
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Cable Pressdown 3 15 Cardio 30 Min of Moderate Intensity on Stairmill Day 3 - Legs Glutes Exercise Sets Reps Legs 1.
. How to Do the Staggered-Stance Deadlift for Strong Glutes and Hamstrings. Goblet Squat 3 - 4 6 - 12 2. Your buttocks should be resting on top of your feet.
Smith Machine Squats Arent as Bad as Some Say Heres Why Beginners and Bodybuilders Alike Should Give Them a Try. Grasp the rope from behind your head with your palms facing inward and drop to your knees. Romanian Deadlift 2 - 3 12 -15 3.
The rear delt is often a lagging muscle group for many lifters and weak rear delts can result in poor posture thus performing the cable face pull or other rear. Dumbbell Stiff Leg Deadlift 2 - 3 12 - 15 Glutes 4. Do Knee Drives Every Day to Relieve Your Tight Back and Hips.
The cable face pull is a great shoulder exercise that can be used to target the rear deltoids. Glute Kick Back 3 15 Cardio. Not many exercises can effectively target the rear delts like the cable face pull can.
Stand directly in front of the cable machine facing away from it. Cable Curl 3 15 5b. Dip is a significant step up in difficulty from the calisthenics classic performed on a set of gymnastics bars or at a machine.
Stiff Leg Deadlift AKA Romanian Deadlift. Keeping your elbows bent and hands at either head height or shoulder height crunch down. Want to Age Well.
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