IRON GUIDE

SIT-DOWN MASS BUILDER · NO CAP

BICEPS — LONG HEAD (outer peak)

1. Seated Incline Dumbbell Curl

Set bench at 45-60°. Sit back, let arms hang straight down. Curl both dumbbells simultaneously, keep elbows behind your torso. Squeeze at the top.

  • 4 sets x 10-12 reps
  • Slow negatives (3-4 sec down)
  • Focus on stretch at the bottom

2. Seated Cable Curl (Long Head Focus)

Use a low pulley with straight bar. Sit on a bench facing the cable. Keep elbows fixed behind your body. Curl up to chin level.

  • 4 sets x 12-15 reps
  • Constant tension — don't let weight touch the stack
  • Pause 2 sec at peak contraction

3. Seated Hammer Curl (Cross-Body)

Sit upright. Curl dumbbell across your body toward opposite shoulder. This hits the long head hard. Alternate arms.

  • 3 sets x 12 reps per arm
  • Twist wrist slightly at the top
  • Control the negative

DELTOIDS — ALL 3 HEADS (seated)

1. Seated Dumbbell Shoulder Press

Sit with back support. Press dumbbells from shoulder height to full extension. Keep core tight. Don't arch your back.

  • 4 sets x 8-12 reps
  • Full range of motion
  • Stop just before lockout to keep tension

2. Seated Lateral Raise (Leaning Forward)

Lean forward slightly (30°). Raise dumbbells to the sides with pinky up. Emphasizes medial head.

  • 4 sets x 15-20 reps
  • Lighter weight, higher reps
  • Pause at the top for 1 sec

3. Seated Front Raise (Plate or Dumbbell)

Sit upright. Raise a plate or dumbbell straight in front to shoulder height. Keep arms slightly bent. Hits anterior delt.

  • 3 sets x 12-15 reps
  • Slow and controlled
  • Don't swing — use strict form

TRAPEZIUS — UPPER & MIDDLE (seated)

1. Seated Dumbbell Shrugs

Sit upright on a bench. Hold dumbbells at sides. Shrug straight up — imagine touching your ears. Hold 2 sec at the top.

  • 4 sets x 15-20 reps
  • Heavy weight — go as heavy as you can control
  • Don't roll shoulders — straight up and down

2. Seated Cable Shrugs (Low Pulley)

Use a low pulley with a V-grip or rope. Sit facing away from the cable. Shrug up and slightly back.

  • 3 sets x 12-15 reps
  • Focus on the contraction
  • Great for middle/lower traps

3. Seated Barbell Shrug (behind back)

Hold a barbell behind your back (glute level). Sit on a bench. Shrug upward. Hits the lower traps and rhomboids.

  • 3 sets x 12-15 reps
  • Keep chest up
  • Squeeze hard at the top
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