From Skinny to Buff in One Year - All Essential Exercises & Politically Incorrect Jokes (Part 4)

THE BENCH PRESS

The Bench Press is the heaviest movement that you can do to kill your chest. It is also the only exercise in this eBook that is dangerous.

If you put on too much weight and you can't get it anymore you will feel pain. Roll it over your chest and abs and then stand up like you would deadlift and drop the Barbell.

This exercise is mainly for the chest. It also trains your Triceps and Shoulders.
Don't give up if you lose motivation. It takes discipline to win.

HOW TO BENCH PRESS

1. When you grip your arms should form a right angle.
2. Lift that motherfucker.
3. The Barbel should be slightly under your nipples.
4. Don't fully extend your arms to prevent joint injury.
5. Lower slowly and don't bounce the Barbell on your chest.
6. Finish your Set and rest for a minute.
    

INCLINE DUMBBELL PRESS

The incline dumbbell Press is good to work your upper chest and is pretty difficult to perform because you have to balance the weight individually. Don't be afraid of higher weight I can almost lift the same weight as when I Bench Press.

This exercise also trains Triceps and Shoulders. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO INCLINE DUMBBELL PRESS

1. Rest the weights on your legs.
2. Fall back on the bench and position your arms like you would BenchPress.
3. Lift the weight and don't fully extend your arms.
4. Lower the weight around your nipples.
5. Finish your Set and rest for a minute.

CABLE CROSS

Cable Cross is a good way to get a tough burn in your chest and pump it up. This will harden your chest. This exercise is very hard to explain in text so you better watch the video too. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO CABLE CROSS

1. Position yourself 1 meter beyond the Tower with the right or left foot forward so there is 1 meter distance between your feet.
2. Move the cables under your chest.
3. Bring your hands together.
4. Finish your set and rest for a minute.
    

CRUNCHES

Crunches are a good way to develop that 8-Pack. I am guilty of doing them wrong for a whole year. I still have fat to burn on my packs! So you please start doing them correctly. Crunches must be slow and controlled.

Your Lower body does not leave the floor and you do not bring your upper body up by moving your arms to elevate your head (GUILTY). Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO CRUNCHES

1. Position yourself like that dude.
2. Move your upper body up without using your arms to elevate your head.
3. Do not lift your lower back up.
4. Go up and down slowly.
5. Finish your set and rest for a minute.
    

INCLINE CRUNCHES

Incline Crunches are awesome to develop the lower abs which make women go nuts. These will burn very much. Don't be an idiot like me and do them fast. They must be slow to burn. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO INCLINE CRUNCHES

1. Go into starting position.
2. Go lower.
3. go up to a right angle.
4. Finish your set and rest for a minute.
    

FOREARM CURLS

Your Forearm muscles will be trained every day but they need special attention to grow. Same like calves. If you don't give them special attention like you should give your girlfriend the relationship/muscles won't grow.

If you skip forearm workouts because you think they are useless I've got bad news for you. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO FOREARM CURLS

1. Sit on a bench with two Dumbbells.
2. Position your Forearms on your Legs with your hands above the ground.
3. Curl that shit.
4. Finish the set and rest a minute.
    

PULL-UPS

Pull-ups are a really good way to grow your Back, Biceps, and Forearms. They are pretty hard to do and you will not be able to do 5 of them as a skinny faggot without strength. They are fun to do and one of my favorite exercises. Don't give up if you lose motivation. It takes discipline to win.

HOW TO

1. Grip the bar Shoulder-Wide.
2. Pull yourself till your head is over the bar.
3. Finish set and pause a minute.
    

DEADLIFT

The heaviest movement known to men. This movement is mainly for your lower back and leg biceps. But it also trains your whole arms including forearms and some of your upper back.

It's a whole body movement. This exercise is fucking awesome to become a strong big motherfucker. You will hate it because it is heavy as fuck. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO THE DEADLIFT

1. Position Feet shoulder wide.
2. Grip the BB in an alternate upper/down grip like in the picture.
3. Shoulders and Knees should be aligned and look forward.
4. Lift that mafugger.
5. Finish set take a minute rest.
    

DUMBBELL ROWING

Dumbbell rowing is a good exercise for your upper back and arms. You can lift heavier dumbbells in this exercise. I lift with 35KG Dumbbells. Doing those kills you after Deadlifting.

If you wanna make people respect you build a huge back and start lifting heavy on Back days. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO DUMBBELL ROWING

1. Place your knee and arm on the bench like the man on that picture.
2. Leg should be half a meter away from the bench.
3. Lower your arm while keeping a straight back and lift that mafugga back up.
4. Finish set and rest a minute.
    

BARBELL ROWING

Barbell rowing is your last exercise on back day. It will finish you especially your lower back. Don't wonder if you feel like an old grandpa the first 4 times you did this back workout. People will tell you "You will destroy your back". They are right with only one difference.

You destroy your back muscles and they will come back stronger after they are recovered. People that don't lift heavy on back days have weak backs. Don't give up if you lose motivation. It takes discipline to win. Start with low weight because you only move your arms in this exercise.

HOW TO DO BARBELL ROWING

1. Feet shoulder wide with shoulder wide grip.
2. Back arched around 45° like in the picture.
3. Lift that piece of metal with your arms only.
4. Finish set and rest a minute.
    

DB SITTING SHOULDER PRESS

Heavy as fuck movement. Will rip your shoulder to pieces if you lift heavier than you can do. You lift heavy dumbbells at the same time above your head so control and strength are very important in this exercise.

HOW TO DO DB SITTING SHOULDER PRESS

1. Sit down and listen. Na just kidding Sit down and position weights on your legs.
2. Take some momentum and bring them in Position A (Picture).
3. Lift those bitches like the bitch in Picture B.
4. Finish set and rest a minute.
    

DB SIDE LIFTS

You can lift heavy as fuck with some back involvement this will strengthen your shoulders further. At least I do that and my shoulders are one of my bigger bodyparts.

These will burn your shoulders. After this exercise, you will barely have strength left in your shoulders. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO DB SIDE LIFTS

1. Grab DB and lift that piece of metal up to shoulder height.
2. Finish set and rest a minute.
    

DB FRONT RAISES

The last shoulder exercise to make sure your shoulders want to commit suicide but actually call for help. Front raises will burn. You will use lighter DB with this exercise.

I personally hate this exercise because I have to use low weight DB and this shit burns hard. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO DB FRONT RAISES

1. Lift DB till you reach shoulder height otherwise, you combine with shoulder press like arnold.
2. Finish set and rest a minute.
    

DB SHRUGS

Shrugs are the only exercise we use to give your bitch necks special attention. It worked for me. Does not mean it works for you. In my opinion, you should do SHRUGS 3times per week like Forearm Curls and Calve raises because these are typical weak points in every physique. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO DB SHRUGS

1. Grab Dumbbells.
2. Lift your shoulders up as far as possible.
3. Finish set and rest a minute.
    

HANGING LEG RAISES

A great exercise to develop your core muscles and get some strength in your grip. From a technical view of point it is easier than it looks. Just grab that bar and raise your knees.

If this exercise does not burn you are doing it wrong bro. Looks impressive so enjoy it. Fellow gymbros could be mirin. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO HANGING LEG RAISES

1. Grab bar above your head.
2. Lift your knees as high as possible.
3. Finish set and rest a minute.
    

ALTERNATE DB CURLS

This is a standard exercise. It is not breathtaking. When you do this workout hold your DB like you would do Hammer Curls (Picture.) to prevent injury and then flex when the DB's reach your Biceps for ultimate contraction. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO HAMMER CURLS

1. Position yourself like the dude in picture 1.
2. Rotate the Dumbbell and flex at Biceps.
3. Finish set and rest for a minute.
    

BARBELL CURLS

Very much fun to do and take some strength. One of my favorite exercises. Helped me tremendously getting rid of these wood sticks that were my arms. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO BARBELL CURLS

1. Lift that Barbell
2. Finish set and rest a minute.
    

SKULL CRUSHERS

They are called Skull Crushers because they will break your head if you not control the movement. Skull Crushers are the best exercise to get some mass on your Triceps.

I hate this exercise because it is a weird movement and my arms shake a fuckton while doing those. They are really REALLY good to get bigger Triceps aka bigger arms! Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO SKULL CRUSHERS

1. Grab an SZ-BARBELL and lay on a bench
2. Position the Barbell above your head.
3. Lower it in front forehead and lift it back up again
4. Keep your elbows together as close as possible
5. Finish set and take a minute break
    

TRICEPS PRESSING CABLE

A good exercise to fully contract your Triceps. I like this exercise because I can really feel out my Triceps. Make sure you have suiting weight otherwise you engage your shoulders too much and.they are not the targeted muscle group. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO TRICEPS PUSHDOWNS

1. Press Cable down and flex Triceps at the end.
2. Finish set and take a minute break.
    

BENCH DIPS

Bench dips are easy and fast to do. They really burn your Triceps and you do them till failure. Don't give up if you lose motivation. It takes discipline to win.

HOW TO DO BENCH DIPS

1. Place your feet on another bench while pushing yourself up from the bench behind you.
2. Go down as much as possible.
3. Push up.
4. Finish set and take a minute rest.
    

EXERCISES PERFORMED ON MACHINES

You will use machines for all the exercises that are not explained. I don't explain them because you have to adjust the machines and they guide your movement. I can just tell you this if you feel the targeted muscle, for example, Butterfly and you feel chest then you got it right.

Here are the exercises you will use machines for. Don't give up if you lose motivation. It takes discipline to win.

-Butterfly
-Calve Raises
-Abs Press
-Leg Press
-Leg Extension
-Leg Curls
-Biceps Curl Machine
 

 
Get More Upvotes & Followers: Steemfollower

My Previous Post: 24 Uncommon Quick Tips to Reduce Anxiety

My Twitter: @Manosphorium

My Youtube Channel: Youtube

My Website: Manosphorium.com