
Curated By Ebenezer Samuel, C.S.C.S. You don’t always have time for an ultra-vicious legendary #legday workout. But no matter the goal, you do need to find time to train legs. Whether you’re trying to build muscle, drop bodyfat, or ready...

3 CRITICAL REAR DELT EXERCISES TO IMPROVE POSTURE
Curated By Ebenezer Samuel, C.S.C.S. The secret to strong, well-rounded (and healthy!) shoulders isn’t the hallowed overhead press or the lateral raise. Instead, it’s a focus on an often-undertrained muscle group, your rear delts. Your rear delts lie on the...

BUILD BIGGER ARMS WITH MECHANICAL DROPSETS
Curated By Ebenezer Samuel, C.S.C.S. One of the great secrets to building arm size is mastering something called the mechanical dropset. A mechanical dropset has you doing a challenging exercise until failure, and then immediately switching to a slightly easier...

4 BICEP CURL VARIATIONS FOR STRONGER ARMS
Curated By Ebenezer Samuel, C.S.C.S. Very often, when you train arms, you find yourself doing high-rep sets of standing biceps curls and hammer curls, repeating the same basic motions over and over. And yes, these basics are key fundamentals in...

4 MOVES TO TO GAIN FOREARM STRENGTH
Curated By Ebenezer Samuel, C.S.C.S. When you think of training arms, there’s a good chance you think biceps, triceps, and shoulders. But how often do you train your forearms? Truth is, they could use a bit of dedicated work too....

4 ADJUSTABLE DUMBBELL EXERCISES FOR TOTAL-BODY STRENGTH
Curated By Ebenezer Samuel, C.S.C.S. Some exercises should always be in your routine. Sure, there are plenty of exercises and exercise variations on Instagram and TikTok, and it’s easy to do different movements every workout. But a handful of exercises...

5 ADJUSTABLE DUMBBELL MOVES TO BUILD SHOULDER STABILITY
Curated By Ebenezer Samuel, C.S.C.S. One of the best parts of training shoulders is this: You don’t need a ton of equipment to get it done. Your shoulders aren’t a massive muscle group, and, very often, when you’re training other...

5 WORKOUTS TO BUILD LEG SIZE AND STRENGTH
Curated By Ebenezer Samuel, C.S.C.S. Contrary to popular belief, you do not need a gym full of equipment to build leg size and strength. Sure, it’s great to squat and deadlift heavy weights and set powerlifter-level PRs. But there’s more...

V-TAPER BACK MUSCLE - STEP BY STEP DUMBBELL WORKOUT
Curated By Ebenezer Samuel, C.S.C.S. If you have time for exactly one upper-body exercise, make it a row. Yes, really. Because as much as you may want to crush bench presses and biceps curls and shoulder presses, a few well-executed...

GET SIX PACK ABS WITH SMRTFT ADJUSTABLE DUMBBELLS
Curated By Ebenezer Samuel, C.S.C.S. The PERFECT ABS WORKOUT One of the biggest mistakes I made early in my strength training career was this: I only did situps and crunches to build up my abs. And why not, right? They’re the...

DUMBBELL ARM WORKOUT ROUTINE FOR BIGGER ARMS
Curated By Ebenezer Samuel, C.S.C.S. 5 Lightweight Dumbbell Exercises For Big Arms In general, if you want to build muscle, you need to train with heavy weights. But that’s not always true, especially when training your arms. The key muscle groups...