Dean Turner

If you want to build your Chest fully & completely, look no further than these 8 exercises: (~10 second demo video included for EVERY exercise) Bookmark this for later!

@DeanTTraining Oh this is next up on my list. You haven't steered me wrong yet.

Dudes will live their entire life with the Bicep development of a 14 year old boy simply b/c they refuse to use Upper Arm Support on their Bicep Curls It Is Honestly INSANE

@ShapeShifterLil Feet are less prone to slide when I position the like that

@DeanTTraining What benefit does the feet being lifted on the bumper plate give ?

@DeanTTraining oh fuck me this is insane

How to make your Deadlifts 300% more effective: - Locate a Smith Machine - Wheel a 45° Extension base over to the Smith Machine - Play around with the placement so you know it’s lined up correctly - Perform 2-3 sets of 5-10ish reps taken to failure or close TA-DAA!

@chanankrivisky Amazing gym

@DeanTTraining Grateful to live half mile from Powerhouse Bev Francis.

I can’t wait til these MegaMass machines start popping up in more & more gyms ELITE pieces of equipment And the best part about them? All the Neanderthals that worship at the alter of the Barbell will inevitably HATE these machines

@tilianpearson 🤝💪🏻

@DeanTTraining Sweet, thank you

My Full Workout Plan Monday — UPPER A Tuesday — LOWER A Wednesday — ZONE 2 CARDIO Thursday — UPPER B Friday — LOWER B Saturday — ZONE 2 CARDIO Sunday — ZONE 2 CARDIO 𝗨𝗣𝗣𝗘𝗥 𝗔 Exercise 1: Supine (Flat) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Chest Supported T Bar Rows w/ Elbows Flared — 2x5-8 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Single Arm Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 5: Cuffed Single Arm Cable Lateral Raises — 2x6-10 @ ~1 RIR Exercise 6: Seated BTB Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗔 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR 𝗨𝗣𝗣𝗘𝗥 𝗕 Exercise 1: Seated (Vertical) Plate Loaded Chest Press Machine — 2x5-7 @ ~1 RIR Exercise 2: Wide Grip Lat Pull-Down — 2x6-10 @ ~1 RIR Exercise 3: Plate Loaded Incline Machine Press — 2x5-8 @ ~1 RIR Exercise 4: Chest Supported Machine Rows w/ Elbows Tucked — 2x5-8 @ ~1 RIR Exercise 5: Seated Pin Loaded Machine OHP — 2x5-10 @ ~1 RIR Exercise 6: Single Arm Preacher Cable Curls — 2x6-10 @ ~1 RIR Exercise 7: Overhead Tricep Extension Machine — 2x6-10 @ ~1 RIR Exercise 8: Dumbbell Hammer Curls w/ Upper Arm Support — 2x6-10 @ ~1 RIR 𝗟𝗢𝗪𝗘𝗥 𝗕 Exercise 1: Pendulum Squats or Leg Press — 2x5-10 @ ~1 RIR Exercise 2: Seated Leg Curls — 2x6-10 @ ~1 RIR Exercise 3: Leg Extensions — 2x6-10 @ ~1 RIR Exercise 4: Plate Stack 45 Degree Extensions — 2x5-10 @ ~1 RIR Exercise 5: Adduction Machine — 2x6-10 @ ~1 RIR Exercise 6: Calf Press — 2x5-8 @ ~1 RIR (Partial reps from the dorsiflexed position to the neutral foot position) Exercise 7: Ab Crunch Machine — 2x5-10 @ ~1 RIR Exercise 8: Hip Thrusts Machine — 1x5-8 @ ~1 RIR NOTES - The Leg Days are very similar…usually I’ll swap the Squat pattern depending on machine availability/what I’m feeling + I tack on a set on Hip Thrusts at the end of the workout - I wrote the rep ranges very specifically to show you guys exactly how I’m progressing all the exercises I’m currently performing - I often take close to 4-5 minutes rest between sets

@RBlue91223 I’d do straight sets with ample rest between Would bet my life it’s better for hypertrophy & strength

@DeanTTraining Random question: thoughts on supersets? Feel like I’ve unlocked something doing them more the last few weeks but not sure if it’s sustainable or in my head

@DeanTTraining This movement fixed my brother's perpetual sitting pain from working 10-12 hrs/day by his desk GOATed exercise 💪

@davecryptochamp Yes and yes

@DeanTTraining Is this not basically a chest press machine? Just curious if this is better than bench press

@DeanTTraining I'm in love

@BeatenGoblin Their rows look absolute 🔥🔥

@DeanTTraining My gym has the row version of this. It's really nice. They also have the T-Bar row (the one on rails) it's nice too. I don't know why the first two machines my gym got from them were redundant though. I really want the chest machine.

@tilianpearson My Abs are already fairly developed and I’m still progressing on that low volume…so no need to add FWIW, I doubt you need 12 but I’d say 6-9 is reasonable

@DeanTTraining This is awesome The thing that stands out to me, which I’m curious about, you only do 2 sets of abs per week??? I’ve been doing 9-12, is that massive overkill?

@DeanTTraining This is the shit Ivan drago was using

@ByzantineMerc Lol

@DeanTTraining This looks like something out of a Warhammer novel

@BenjaminYeezus Rails are always tough Hard to make them in a way that fits everyone’s structure Ability to manipulate angle by a few degrees and seat position can do it though

@DeanTTraining Already in my gym and using this kind of machine The chest one could converge a bit more though in fairness

@is_ens We didn’t anticipate it being that long at the outset but he had more fat to lose than initially suspected Always the way 😃

@DeanTTraining Got it. All good! Enjoyed reading about your client the other day who averaged 2000 cals over 40 or so weeks. Seemed like a long cut, but results speak for themselves

This is Hunter Hobbs He is 5’ 10” He dropped from 202 lbs to 160 lbs in 90 days The average guy is an inch shorter and has less muscle than Hobbs does Thus, if the average guy were to diet down to ~12% BF over the next 3, 6, 9, 12 months…he’d need to get to <160 Maybe <150

@ramos_bosko You want the upper arm support too (the back of my arms are against the preacher curl station)

@DeanTTraining Alright then My next biceps session I'll try hammer curls seated

Once you do your Hammer Curls like this once…. You will NEVER GO BACK It’d simply the BEST WAY to perform them

@ramos_bosko You have way more external stability here which, if used properly, will result in a more robust stimulus for the target musculature

@DeanTTraining What's the difference between this and the normal standing to do hammer curls with dumbbells?

@MattiaMerenda2 I mean, you could But if you setup, pick a weight you can handle, and execute properly…there is a very low likelihood you get injured

@DeanTTraining Can I get hurt in the back of my knee from doing this or similar with a stack of plates ? Maybe it's just an irrational fear but it feels weird with lots of weight