1) FRONT SQUAT
Why You Should Be Doing It
“Front squats have really helped my quad development, especially when I was preparing for the Ironman,” says Heath. “Most people don’t do front squats, because they’re uncomfortable and there are easier alternatives, but to really add size to the quads, they’re a must.”
2) CRUSH-GRIP DUMBBELL BENCH PRESS
Why You Should Be Doing It
“‘Crushing’ the dumbbells together while slowing the tempo increases the tension across the chest, shoulders, triceps, and upper back,” says Jim Smith, C.S.C.S. “More time under tension will immediately increase the muscle-building and natural hormone-release effect.”
How to do It
Sit on the end of a flat bench holding a pair of dumbbells. Lie back and hold the dumbbells over your chest, arms extended, with the insides of the dumbbells touching. as you lower the weights toward your chest, press them together as hard as possible. When they reach your chest, lift the weights back up, still pressing them together. Keep the rep speed slow.