The Deadpool Mega Muscle Mass Workout - Part Three

Continuing on from Part 2…

Upper Back

Horizontal Pull

• Heavy Partial: I don’t like partial reps for any rowing exercises
• Isos: Isometric Row – Grab hold of an immovable object (ie. heavy barbell, cable stack, piece of equipment, flagpole, etc and try to pull it towards you using a rowing motion. Neither you nor the object should move. Hold for 2-5 seconds per rep for 3-8 reps
• Plyos: N/A
• Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings -  3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps

Upper Back

Vertical Pull

• Heavy Partial: Partial Chin-Ups with added weight, Partial Pull-downs – 3-8 reps
• Isos: Attempt to Chin-Up or Pulldown a weight that is too heavy to be moved – Hold for 2-5 seconds for 3-8 reps
• Plyos: N/A
• Vibrations: Using a light weight (dumbbells, barbell, bands, etc..), perform 1 or 2 handed speed rows as fast as possible. I prefer the bands for this…less chance of injury Remember, think hummingbird wings – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Barbell/Dumbbell/Cable Rows – 3-8 reps

Lower Back – Core

Spinal Extension

• Heavy Partial: N/A
• Isos: N/A
• Plyos: Overhead Medicine Ball Tosses to the rear – 3-8 reps

• Vibrations: Band Triple Extension or Swing Snatches (light weight) – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of heavy Swings or Good Mornings or Deadlifts – 3-8 reps

Chest

• Heavy Partial: Partial Bench Press in the power rack – 3-8 reps

• Isos: Isometric Bench Press – Push the bar into an immovable object (ex. Power Rack) -  Hold for 2-5 seconds for 3-8 reps

• Plyos: Medicine Ball Chest Throws (lying or standing)

• Vibrations: Band Chest Press for speed

Immediately after completing the wake up exercise, proceed to a set of Chest Presses for 3-8 reps

Abs – Core

Spinal Flexion

• Heavy Partial: N/A
• Isos: N/A
• Plyos: Medicine Ball Slams – 3-8 reps

• Vibrations: Standing Band Crunch – 3-8 reps

Immediately after completing the wake up exercise, proceed to a set of Standing Cable Crunches (just like the band crunch except using a pull-down cable machine) – 3-8 reps

Obliques – Core

Spinal Rotation/Lateral Flexion

• Heavy Partial: N/A
• Isos: N/A
• Plyos: Rotational Medicine Ball Slams – 3-8 reps

• Vibrations: Band Wood Chops – 3-8 reps (move faster than the girls in the video)

Immediately after completing the wake up exercise, proceed to a set of Standing Cable Woodchops  – 3-8 reps

Okay, that’s enough for today.

In Part 4, we hit the lower body

Enjoy

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