Get a glimpse into how UFC star Ryan Bader trains and eats. It's about as intense as intense gets. The video warm-up will get you ready for any fight!

These workouts will provide your back with more reps than it can handle. Work hard and your muscles will respond by getting that perfect combination of shape and strength!

Even if your goal is to look like a men's physique competitor, it doesn't give you the excuse to quit training your legs! You need these lifts to build a strong, aesthetic foundation.

Your chest program is due for an update. Get deeper, wider, and stronger with these science-based exercise tips!

Daniel is reaching for his dream competing in the men's physique division, so he must be ripped. See how he built a complete physique!

For sure a great lifting plan, something I could follow abroad.

The Dont's of chest training

Chest and Back workout

Cable Iron Cross for chest

Cable Crossover for chest

If you want to add a lot of new size and strength to your upper torso, you need to do the decline barbell bench press. Use the following methods and watch your chest grow!

The bench press is more than a pec-builder. It’s great for improving the strength and muscularity of your entire upper body. Learn how to master this key move.

Back-building exercises

Crossfit