“Social media has made exercise selection too complicated” OK…then...

“Social media has made exercise selection too complicated”

OK…then let me simplify it for you:

Properly perform these 14 WIDELY ACCESSIBLE exercises twice a week for the next 1, 2, 3, 4, 5+ years & you are sure to DRASTICALLY improve your body composition:

1. Incline Dumbbell Bench Press

2. Flat Smith Machine Bench Press

3. Wide Grip Pull-Ups

(Use band assistance if needed)

4. Chest Supported Dumbbell Rows

5. Seated Dumbbell Overhead Press

6. Seated Dumbbell Curls

7. Dips

(Use band assistance if needed)

8. Smith Machine Squats

9. Leg Extensions

10. 45° Extensions

11. Seated Leg Curls

12. Adduction Machine

13. Calf Press

14. Cable Crunches

Equipment needed to perform these exercise:

- Adjustable Bench
- Dumbbells
- Pull-Up Bar
- Dip Bars
- Smith Machine
- Leg Extension Machine
- 45° Hyper
- Seated Leg Curl Machine
- Adduction Machine
- Horizontal Leg Press Machine
- Cable Stanchion

Almost every Anytime Fitness and Planet Fitness in the world has every single one of these pieces of equipment.

Those 2 chains together have ~8,000 gyms across 50+ countries

That makes all of these exercises “WIDELY ACCESSIBLE.”

The only semi-niche pieces of equipment here are:

1) The 45° Hyper

2) The Seated Leg Curl

3) The Adduction Machine

4) The Horizontal Leg Press Machine

In the event that your gym (whether it’s one of the two I mentioned or it’s some other random gym) does not have these semi-niche pieces of equipment, here’s what you can do instead to still achieve (more or less) the same effect 👇🏻

1) The 45° Hyper can be rigged up using a Smith Machine or swapped entirely for another hinge variation (such as an RDL)

2) The Seated Leg Curl can be swapped for a prone variation on either a machine or a cable stanchion using an ankle cuff

3) The Adduction Machine can be swapped for a standing variation using a cable stanchion and an ankle cuff

4) The Horizontal Leg Press Machine can be swapped for a Standing Calf Raise variation of any sort (Machine or Smith) or a Calf Press on a 45° Leg Press

Need a SIMPLE workout program utilizing all of these exercises?

I got you:

𝗗𝗔𝗬 𝟭: 𝗨𝗣𝗣𝗘𝗥 𝗔
Exercise 1: Incline Dumbbell Bench Press — 2x5-10 @ 0-1 RIR
Exercise 2: Wide Grip Pull-Ups (Weighted/Bodyweight/Assisted) — 2x5-10 @ 0-1 RIR
Exercise 3: Flat Smith Machine Bench Press — 2x5-10 @ 0-1 RIR
Exercise 4: Chest Supported Dumbbell Rows — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Dumbbell Overhead Press — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Dips (Weighted/Bodyweight/Assisted) — 2x5-10 @ 0-1 RIR

𝗗𝗔𝗬 𝟮: 𝗟𝗢𝗪𝗘𝗥 𝗔
Exercise 1: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 2: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 3: Smith Machine Squats — 2x5-10 @ 0-1 RIR
Exercise 4: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 5: Adduction Machine — 2x5-10 @ 0-1 RIR
Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 7: Cable Crunches — 2x5-10 @ 0-1 RIR

𝗗𝗔𝗬 𝟯: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

𝗗𝗔𝗬 𝟰: 𝗨𝗣𝗣𝗘𝗥 𝗕
Exercise 1: Flat Smith Machine Bench Press — 2x5-10 @ 0-1 RIR
Exercise 2: Chest Supported Dumbbell Rows — 2x5-10 @ 0-1 RIR
Exercise 3: Incline Dumbbell Bench Press — 2x5-10 @ 0-1 RIR
Exercise 4: Wide Grip Pull-Ups (Weighted/Bodyweight/Assisted) — 2x5-10 @ 0-1 RIR
Exercise 5: Seated Dumbbell Overhead Press — 2x5-10 @ 0-1 RIR
Exercise 6: Seated Dumbbell Curls — 2x5-10 @ 0-1 RIR
Exercise 7: Dips (Weighted/Bodyweight/Assisted) — 2x5-10 @ 0-1 RIR

𝗗𝗔𝗬 𝟱: 𝗟𝗢𝗪𝗘𝗥 𝗕
Exercise 1: Seated Leg Curls — 2x5-10 @ 0-1 RIR
Exercise 2: Leg Extensions — 2x5-10 @ 0-1 RIR
Exercise 3: 45° Extensions — 2x5-10 @ 0-1 RIR
Exercise 4: Smith Machine Squats — 2x5-10 @ 0-1 RIR
Exercise 5: Adduction Machine — 2x5-10 @ 0-1 RIR
Exercise 6: Calf Press — 2x5-10 @ 0-1 RIR
Exercise 7: Cable Crunches — 2x5-10 @ 0-1 RIR

𝗗𝗔𝗬 𝟲: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

𝗗𝗔𝗬 𝟳: 𝗢𝗙𝗙 𝗼𝗿 𝗭𝗢𝗡𝗘 𝟮 𝗖𝗔𝗥𝗗𝗜𝗢

NOTE:

- 3+ minutes rest between all working sets is the prescription
- All working sets are prescribed @ 0-1 RIR
- If you do NOT trust your ability to gauge RIR accurately, take sets to ~0 RIR/Failure to ensure you’re not sandbagging sets
- Should you elect to do so, be sure NOT to take any 50/50 reps (reps you’re not sure you’ll get) on exercises like Smith Squats to avoid ending up in a susceptible position
- These workouts should take you roughly 60-75 minutes to complete…if you need to get out in < 60, drop rest times closer to 2-2.5 minutes on select exercises

For more content like this, follow me @DeanTTraining and click the link below to join my email list:

deanturnertraining.kit.com/15e837deeb