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This guide highlights the best squat, bench press, and deadlift alternatives to keep your training dynamic and results-driven. From machine-based options to bodyweight movements, these exercises ...
Squat (Barbell or Dumbbell) - 3 sets of 10-12 reps. Pushups or Bench Press - 3 sets of 8-10 reps. Barbell Deadlift - 3 sets of 8-10 reps ... Overhead Press (Dumbbell or Barbell) - 4 sets of 8-10 reps.
Strict press (Barbell overhead press without leg drive) – 200 kg (441 lb) raw [184] [185] Dumbbell Shoulder press – 80 kg (176 lb) Dumbbells per hand x 5 reps [186] Cyr Dumbbell press (by one arm) – 146 kg (322 lb) [187] (22 kg heavier than the original) (unofficial world record)
The freeweight squat is one of the three powerlifting competition exercises, along with the deadlift and the bench press. [2] Equipment Squats can be performed using only the practitioner's body weight. For weighted squats, a barbell is typically used, although the practitioner may instead hold dumbbells, kettlebells, or other
Stand with your feet hip-width apart, and lift the barbell from shoulder height to overhead. Lower it back to shoulder height. Perform three sets of 10 to 12 reps.
Her squat is 601.9 pounds (273.0 kg) (equipped), bench press is 523.6 pounds (237.5 kg) (equipped with bench shirt), and she is the only woman to deadlift 621 pounds (282 kg) (equipped). She is also the first woman ever known to be a member of the 2000 pound club, as she is the first of two women ever to total over 2000 pounds in a meet on the ...
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