Accessory exercises
. In parentheses are the main muscles worked by each exercise.
. bench shrug
(pectorals, deltoids, traps)
. “breathing” pullover
(for rib cage enlargement)
. back extension
(glutes, lower back structure, hamstrings, thigh adductors)
. reverse back extension
(glutes, lower back structure, hamstrings, thigh adductors)
. crunch situp
(abdominal wall, especially the rectus abdominis)
. reverse crunch
(abdominal wall, especially the rectus abdominis)
. overhead pulley crunch
(abdominal wall, especially the rectus abdominis)
. calf raise variations
(gastrocnemius, soleus)
. barbell curl
(biceps, brachialis, forearms)
. dumbbell curls
(biceps, brachialis, forearms)
. supinating curl
(biceps, brachialis, forearms)
. finger extension
(finger extensors)
. grip machine training
(forearms, finger muscles)
. lever bar work
(forearms)
. -fly
(shoulder external rotators, rear deltoid)
. neck work
(neck musculature)