Shoulder-Gains Workout | IFBB Pro Jake Alvarez


Overcomplicating your shoulder training is a surefire way to end up on the disabled list. Keep it simple, intense, and strategic with IFBB pro Jake Alvarez’s 4-move shoulder routine!
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Four moves of four working sets, plus one all-out burnout set—that’s all IFBB physique pro Jake Alvarez says you need to build impressive, balanced shoulders. Even more surprisingly, three of the four moves focus on the rear delts and upper back. Why? Because that’s where most of us are severely lacking—and setting ourselves up for future injuries.

According to Jake, this shoulder workout should take no more than 30 minutes. Whether your goals include putting big weights overhead or just stretching the boundaries of your T-shirt, give this routine a ride for the next few weeks and build a healthy, strong foundation for future growth!

| IFBB Pro Jake Alvarez’s Shoulder-Gains Workout |
1. Seated Dumbbell Shoulder Press
2. Rear-Delt Fly
3. Face Pull
4. Reverse Pec Deck

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How to Workout Like a Bodybuilder | Lee Haney | Training Tips from 8x Undefeated Mr. Olympia


8x undefeated Mr. Olympia, Lee Haney, provides Muscle & Strength with insight into how he used to train for competition during his illustrious bodybuilding career. Learn how one of the greatest bodybuilders of all–time built his physique while minimizing fat gain throughout his competition days… and how it differs from the mindset of today’s bodybuilders.

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Killer Leg Workout | Abel Albonetti


Build the best legs you’ve ever walked on with fitness model and Team Bodybuilding.com athlete Abel Albonetti.
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| Abel Albonetti’s Killer Leg Workout |
1. Single-Leg Hamstring Curl: 5 sets, 10-12 reps (last double drop set)
2. Leg Extensions: 5 sets, 10-12 reps (last set triple drop set)
3. Stiff-Legged Deadlifts: 5 sets, 10 reps (last set single drop set)
4. Leg Press: 4 sets, 20 reps (last set double drop set)
5. Single-Leg Lying Hamstring Curl: 4 sets, 10-12 reps
6. Superset
a. Seated Hamstring Curl: 4 sets, 12-15 reps
b. Seated Calf Raises: 4 sets, 10-15 reps
7. Standing Calf Raises: 5 sets , 10-15 reps (last set double drop set)

Abel shares his own pro techniques for building lower-body mass and definition while maintaining full-body gains. The result? Balanced aesthetics and unmatched size.

Big lifts require big quads, big glutes, and big calves. But let us not forget about big hamstrings. You need them all to move the big weights. Hamstrings are one of those muscles that you might not think much about—until you’re sweating under a squat, and by then you’re toast. So get ahead of the game and build yourself some mighty stumps with this hamstring workout from MuscleTech-sponsored athlete and Team Bodybuilding.com member Abel Albonetti.

If you’ve never worked out under Albonetti’s guidance, get ready for some major torture. The monster compound movements will cause pain, of course. Then there are the isolation moves that will have you looking for a fire extinguisher to cool down those hammies!

00:00 – Intro
00:25 – Pre-Workout
01:20 – Single-Leg Hamstring Curl
01:39 – Leg Extension
02:10 – Stiff-Leggedn Deadlifts
02:45 – Leg Press
03:20 – Single-Leg Lying Hamstring Curl
03:54 – Seated Hamstring Curl & Calf Raises
04:52 – Standing Calf Raises

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We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self.