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| ONLINE STORE |
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| JERRY'S TOUCHDOWNS |
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| JERRY'S GYM |
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| CAST YOUR VOTE |
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Training
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- ANGLED LEG PRESS
- BARBELL LUNGES
- CALF PRESSES
- DUMBBELL LUNGES
- DUMBBELL SQUATS
- FRONT SQUATS
- HACK SQUATS
- LEG EXTENSIONS
- LYING LEG CURLS
- SEATED CALF RAISES
- SMITH MACHINE SQUATS
- SQUATS
- STANDING DUMBBELL CALF RAISES
- STIFF-LEGGED DEADLIFTS
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EXAMPLE ROUTINES
ROUTINE 1
- SQUATS (your choice)
- LEG EXTENSIONS
- LYING LEG CURLS
- CALF RAISES (seated or standing)
ROUTINE 2
- HACK SQUATS
- ANGLED LEG PRESS
- STIFF-LEGGED DEAD LIFTS
- CALF RAISES (seated or standing)
ROUTINE 3
- ANGLED LEG PRESS
- CALF PRESSES
- LEG EXTENSIONS
- LYING LEG CURLS
ROUTINE 4
- SQUATS (your chioce)
- LUNGES (your choice)
- LYING LEG CURLS (your choice)
- CALF RAISES (seated or standing)
ROUTINE 5
- SMITH MACHINE SQUATS
- ANGLED LEG PRESS
- HACK SQUAT
- LEG EXTENSIONS
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- BENT-OVER BARBELL ROWS
- CLOSE-GRIP PULL DOWNS
- DEAD LIFTS
- HYPEREXTENSIONS
- ONE-ARM DUMBBELL BENT-OVER ROWS
- REVERSE-GRIP BENT-OVER BARBELL ROWS
- SEATED CABLE ROWS
- T-BAR ROWS
- WIDE-GRIP BEHIND-THE-NECK PULL DOWNS
- WIDE-GRIP FRONT CHINS
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EXAMPLE ROUTINES
ROUTINE 1
- WIDE-GRIP FRONT CHINS
- CLOSE-GRIP PULL DOWNS
- ONE-ARM DUMBBELL BENT-OVER ROWS
ROUTINE 2
- CLOSE-GRIP PULL DOWNS
- SEATED CABLE ROWS
- ONE-ARM DUMBBELL BENT-OVER ROWS
- HYPEREXTENSIONS
ROUTINE 3
- WIDE-GRIP BEHIND-THE-NECK PULL DOWNS
- CLOSE-GRIP PULL DOWNS
- T-BAR ROWS
- HYPEREXTENSIONS
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- BARBELL BENCH PRESS
- CABLE CROSSOVERS
- DECLINE BARBELL PRESS
- DUMBBELL BENCH PRESS
- DUMBBELL FLYES
- FLAT BENCH DUMBBELL FLYES
- INCLINE BENCH PRESS
- INCLINE DUMBBELL FLYES
- INCLINE DUMBBELL PRESS
- PARALLEL-BAR DIPS
- PEC DECK FLYES
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EXAMPLE ROUTINES
ROUTINE 1
- INCLINE BENCH PRESS(dumbbell or barbell)
- BENCH PRESS (dumbbell or barbell)
- DECLINE PRESS (dumbbell or barbell)
- PARALLEL-BAR DIPS
- FLAT BENCH DUMBBELL FLYES
ROUTINE 2
- FLAT BENCH PRESS
- INCLINE BENCH PRESS
- PARALLEL-BAR DIPS
- PEC DECK FLYES
ROUTINE 3
- INCLINE BARBELL PRESS
- DUMBBELL BENCH PRESS
INCLINE DUMBBELL FLYES |
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- BARBELL PREACHER CURL
- CABLE CURLS
- CONCENTRATION CURLS
- INCLINE DUMBBELL CURLS
- MACHINE PREACHER CURLS
- SEATED HAMMER CURLS
- STANDING ALTERNATE DUMBBELL CURLS
- STANDING BARBELL CURLS
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EXAMPLE ROUTINESROUTINE 1
- INCLINE DUMBBELL CURL
- CONCENTRATION CURL
- CABLE CURL
ROUTINE 2
- STANDING BARBELL CURLS
- MACHINE PREACHER CURLS
- HAMMER CURLS
ROUTINE 3
- STANDING ALTERNATE DUMBBELL CURLS
- MACHINE PREACHER CURLS
- SEATED HAMMER CURLS
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TRICEPS EXERCISES
- CABLE PUSHDOWNS
- CLOSE-GRIP BENCH PRESS
- LYING TRICEPS EXTENSIONS
- MACHINE TRICEPS EXTENSIONS
- ONE-ARM DUMBBELL EXTENSIONS
- ONE-ARM DUMBBELL KICKBACKS
- ONE-DUMBBELL TRICEPS EXTENSIONS
- TRICEPS BENCH DIPS
- TRICEPS PARALLEL-BAR DIPS
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EXAMPLE ROUTINESROUTINE 1
- CABLE PUSHDOWNS
- LYING TRICEPS EXTENSIONS
- ONE-ARM DUMBBELL EXTENSIONS
ROUTINE 2
- CLOSE-GRIP BENCH PRESS
- LYING TRICEPS EXTENSIONS
- ONE-ARM DUMBBELL KICKBACKS
ROUTINE 3
- ONE-ARM DUMBBELL KICKBACKS
- ONE-ARM DUMBBELL EXTENSIONS
- ONE-DUMBBELL TRICEPS EXTENSIONS
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- BARBELL SHRUGS
- BARBELL UPRIGHT ROWS
- DUMBBELL SHRUGS
- DUMBBELL UPRIGHT ROWS
- FRONT DUMBBELL RAISES
- LATERAL DUMBBELL RAISES
- REAR DUMBBELL RAISES
- SEATED BARBELL FRONT PRESS
- SMITH MACHINE BEHIND-THE-NECK PRESS
- SMITH MACHINE FRONT PRESS
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EXAMPLE ROUTINES
ROUTINE 1
- SMITH MACHINE BEHIND-THE NECK PRESS
- LATERAL DUMBBELL RAISES
- FRONT DUMBBELL RAISES
- DUMBBELL SHRUGS
ROUTINE 2
- SMITH MACHINE FRONT PRESS
- LATERAL DUMBBELL RAISES
- BARBELL UPRIGHT ROWS
- REAR DUMBBELL RAISES
ROUTINE 3
- LATERAL DUMBBELL RAISES
- BARBELL UPRIGHT ROWS
- FRONT DUMBBELL RAISES
- SMITH MACHINE FRONT PRESS
ROUTINE 4
- LATERAL DUMBBELL RAISES
- SMITH MACHINE
- BEHIND-THE-NECK PRESS
- FRONT DUMBBELL RAISES
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