The Deadpool Mega Muscle Mass Workout – Part Three

DeadPool muscle

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

.

If you like what you see here, click here for updates or Share this Post with the rest of the world.

.

Related Posts

6 comments

  1. horizontal pull is that the opposite of a bench press but standing straight? Also what would you recommend for someone who doesnt have a rotational medicine ball?

  2. First of all, I think your webpage and all your social-media related activities are very useful, thanks a lot! I’m eager to start your “Make Ryan…” but the thing is that I’m a bit confused. What must I do first? Are the deadpool excercises part of a “warm up” and then in the same day I do the MRRYB? or what’s the exact way to go?

Comments are closed.