Author: Edward Lord

I'm a two-horned purple cycloptic blob with fangs, two right feet, and very skinny arms and legs. My goal in life is to help as many people as possible to improve their health and fitness through this website, my ebook, and my social media accounts.

Dumbbell preacher curl

Use the dumbbell preacher curl to overload your brachialis, brachioradialis and biceps brachii (i.e. your elbow flexors).

Frog crunch

The frog crunch helps to isolate the rectus abdominis and obliques by reducing the contribution of the hip flexors.

Smith machine shrug

Overload your upper and middle trapezius using the Smith machine shrug, an isolated pulling exercise.

Dumbbell box squat

Use the dumbbell box squat to eliminate the stretch reflex, making the exercise more difficult and allowing you to overload your muscles with less weight.

Hanging leg raise

The hanging leg raise, an isolated pulling exercise, targets the hip flexors while isometrically working the rectus abdominis and obliques.

Smith machine JM press

Provided you use the safety pins, the Smith machine JM press offers a safe way to perform the JM press movement pattern, great for triceps activation.

Prone hack machine calf raise

The prone hack machine calf raise is an isolated pushing exercise that targets the gastrocnemius, while the soleus acts as a synergists.

Smith machine Yates row

The Smith machine Yates row can help you to develop a great back and upper-body strength while avoiding cheating by swaying up and down.

Machine front pull-down

The machine front pull-down is a brilliant exercise with which you can build your back and arm muscles and develop your upper-body strength.

Decline push-up

Work the upper chest (clavicular pectoralis major), anterior shoulders and triceps using the decline push-up, a compound upper-body exercise.

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