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Strong Medicine
Is one (or more) of your body parts lagging behind the rest of your development? We have cures for eight common bodybuilding maladies, from a weak upper chest to stubborn calves and everything in between.

Paging more muscle. Is there a doctor in the house?

If you're after a more complete physique, ProSource is here to help in what ails you. We've devised exercise prescriptions for numerous problems: Do you have biceps that just won't peak? Or legs that resemble No. 2 pencils instead of tree trunks? Maybe you want lats that billow out to the sides, or triceps that stand out proudly in horseshoe-shape relief from your arm.

If that describes you, read on, and get the workouts that can help you correct these and other deficiencies. It's all here -- and you don't even need to idle away your day in a waiting room or don one of those ridiculous hospital gowns. Now go build new muscle mass -- stat!

Problem Area #1: Upper Chest
It's one of the most common ailments among aspiring bodybuilders today: A meaty middle pectoral region topped with sunken upper pecs. Often born from years of overreliance on the flat bench press, what you need is a workout that focuses ample attention on your upper chest, and first up in your workout when your energy and strength are at their highest levels.

Pec Rx Workout
exercise sets reps
Incline Barbell Press 6 15 (warm-up), 12, 10, 10, 8, 5
Incline Dumbbell Press
superset with
3 8-12
Flat-Bench Dumbbell Press 3 8-12
Incline Dumbbell Flye
3 10, 10, to failure
Incline Cable Flye 3 10, 10, to failure

Instructions: During the first exercise, pyramid up the weight every set. On the incline and flat-bench dumbbell presses, do as much weight as you can handle for all three sets. For your final exercise, flyes, cables offer the benefit of resistance throughout the range of motion; but in either case, cable or dumbbell, do each rep slowly, strictly and under complete control.

Problem Area #2: Thighs
How many guys do you see with impressive upper bodies and legs that look like stilts? And is one of those guys you've seen who suffers from that condition in the mirror? If so, it's time to split your thigh training in two, so you can focus maximally on your quadriceps and your hamstrings individually. Place both workouts below in your weekly training split, at least one full day apart.

Quadriceps Rx Workout
exercise sets reps
Barbell Squat 6 15, 15, 12, 12, 10, 8
Leg Press 4 10-15
Leg Extensions 4 10/to failure
Dumbbell Walking Lunge 3 10 steps each leg

Instructions: The name of the game on the barbell squat is to go at least parallel on every rep -- that is, drop low enough so your thighs are parallel with the floor -- and pyramid up the weight set to set. Use a full range of motion on the leg press, going as low as you can without letting your lower back come up from the pad. Do drop sets on all four sets of leg extensions; perform 10 reps with a challenging weight, then drop and rep until failure. Dumbbell walking lunges can be done in a cardio room if your gym doesn't have a long clear space to walk, or you can do them in a stationary position if you don't have walking room available. Step deep on each rep.

Hamstrings Rx Workout
exercise sets reps
Romanian Deadlift 5 15, 12, 10, 10, 8
Lying Leg Curl 4 10-15
Standing One-Leg Curl 3 To failure (10-15 reps)

Instructions: Pyramid up the weight set to set on the Romanian dead. Perform the lying leg curl as instructed for the leg extension in the quad workout, using drop sets to failure. The standing leg curl allows you to focus on each leg at a time -- push yourself toward failure on these as well.

Problem Areas #3 and #4: Back Width and/or Thickness
While for some gym rats the back is "out of sight, out of mind," hopefully you're one of those who realize that a thick, wide, powerful back can make all the difference between a wannabe and a true-blue bodybuilder. Whether you need more muscular depth, a wider lat spread, or both, a smart option is to split your back into width and thickness workouts. Some pros will do one in the a.m. and come back in the evening to do the second, but since going to the gym twice isn't an option for most of us, the plan is just as effective on separate days. You can also pair these workouts with other body parts, but do the back first if it's a priority for you to improve that area.

Back Width Rx Workout
exercise sets reps
Pull-Up 3-6 50 total
Pulldown To Front 4 12, 10, 8
Straight-Arm Cable Pulldown 3 12
Pull-Up Negatives 2 4-6

Instructions: For the first exercise, pull-ups, you'll do as many sets as it takes to get 50 reps total. Pyramid up the weight set to set on both pulldowns to front and the straight-arm pulldowns. As for the last exercise, only do these if you're an advanced-level trainee. For negative pull-ups, a partner supports you at the feet to lift you through the positive portion of the rep, then you let yourself return to a full hanging position as slowly as you can, up to a count of 10 seconds on the way down.

Back Thickness Rx Workout
exercise sets reps
Bent-Over Barbell Row 5 15 (warm up), 12, 10, 10, 6
T-Bar Row 4 10, 10, 8, 6
Seated Wide-Grip Cable Row 3 8-12
One-Arm Dumbbell Row 2 8-12

Instructions: Pyramid up the weight, pushing yourself as hard as you can, on both the bent-over and T-bar rows. For the seated cable row, use a long bar. One-arm dumbbell rows can either be done standing, bracing yourself against the dumbbell rack with one hand, or straddling a bench with one leg up and the other leg on the floor.

Problem Area #5: Rear Delts
Front delts? Check. Wide middle delts? Check. Protruding rear delts? Well, for most bodybuilders, not quite. It's one of the most common imbalances you'll see on a physique, front (i.e. anterior) and middle delts overpowering the rear (posterior) portion of the muscle. It's often because rear delts just don't get the same level of attention as the rest of the shoulder, especially because pressing moves for chest and delts focus heavily on the anterior and to a lesser degree the middle delt, while the posterior delt is generally only worked adequately with specific moves like bent-over laterals. (You know, the types of exercises you tack on to the end of your delt workout, after you're energy is spent). To rectify the situation, this complete delt workout moves the rears to the lead position, so they get hammered when you're still rarin' to go.

Rear Delt Rx Workout
exercise sets reps
Bent-Over Dumbbell Lateral Raise 6 15 (warm up), 12, 10
Reverse Pec-Deck Flye
3 10-12
One-Arm Cable Bent-Over Raise 3 10-12
Seated Smith-Machine Military Press 5 12, 10, 10, 8, 6
EZ-Bar Upright Row 3 10-12
Dumbbell Lateral Raise 3 10-15

Instructions: Start with bent-over raises, working your way up to a challenging weight. Follow these with either the reverse pec deck or bent-over cable raises using a low pulley. On the seated Smith press, pyramid up the weight set to set. For the final two exercises, you can also pyramid up, but power through to get at least 10 reps per set.

Problem Area #6: Triceps
The biceps get all the glory. That's why gyms are clogged with guys doing barbell curls while their tri's wither on the vine. However, the triceps is not the muscle you want to ignore if you want big arms -- technically it makes up 2/3 of your upper arm, and thus making it bigger can do wonders for your efforts to stretch the tape measure. This workout focuses on stimulating the tri's with heavy reps and multiple angles.

Triceps Rx Workout
exercise sets reps
Close-Grip Bench Press 4 15 (warm up), 12, 10, 6-8
Incline-Bench EZ-Bar Extension 3 10, 10, 8
Seated Two-Arm Dumbbell Extension 2 10-12
Overhead Rope Extension
superset with
2 10-15
Straight-Bar Cable Pressdown 2 10-15

Instructions: Your goal on the bench is to work up to as heavy a weight as you can handle by the last set. Pyramid up set-to-set on the incline EZ-bar extension (also known as an incline French press) and the seated dumbbell extension. For the finishing superset, you'll use a rope for the slightly more challenging overhead move, then continue with the slightly easier straight-bar pressdown, which should allow you to really push their triceps to their limits. Be sure to rep to failure on the last superset on both movements.

Problem Area #7: Biceps
It's a frustration that's all too common: A biceps muscle that won't peak, no matter how hard you train it. While the peak is partially a result of your genetics, you can accentuate it not only by challenging your biceps with solid exercises like standing curls, incline bench curls, spider curls and concentration curls, but by how you perform your reps. Take the time to squeeze your biceps hard at the top of each repetition, and work through a full range of motion to thoroughly compel your bi's to swell.

Biceps Rx Workout
exercise sets reps
Standing Barbell Curl 5 15 (warm up), 12, 10, 10, 8
Incline Dumbbell Curl 3 12, 10, 8
EZ-Bar Spider Curl 3 10, 8, 6-8
Dumbbell Concentration Curl 2 12, 10 (to failure)

Instructions: The standing barbell curl should be completed with no cheating; if you have a tendency to rock your body to finish reps, lean against a pole or sturdy object. On the incline dumbbell curl, do your reps in alternating fashion, and work through a full range of motion to take advantage of the stretch this exercise provides. Spider curls are performed on the flat side of the preacher bench, and can be done at a standing preacher station or a seated one. Be sure to keep your armpits in contact with the top of the bench to help keep the stress on the biceps and avoid the use of leverage and momentum to achieve your reps. You'll finish with concentration curls, which allow you to focus on each biceps muscle -- the last set is to failure, which if you choose your weight right will happen no later than 10 reps in.

Problem Area #8: Calves
Calves are sometimes a victim of too many reps with a relatively light to moderate weight. Your calves are under that sort of stress all day, when you walk around. What they're not accustomed to is pinpointed, heavy training. Think about it: You hit your other muscle groups with lower reps and heavy weight -- the calves are muscles too, and will respond to that same stress. This regimen is meant to be done with moderate reps and extreme weight, and it's balanced so all angles of your lower leg get ample attention.

Calves Rx Workout
exercise sets reps
Standing Calf Raise 5 20 (warm up), 15, 10, 10, 8-10 (to failure)
Donkey Calf Raise 3 12, 10, 8-10 (to failure)
Seated Calf Raise 4 10, 10, 10, 8-10 (to failure)
Toe Raise 3 20 (to failure on last set)

Instructions: After a warm up, you'll want to pyramid up the weight for standing calf raises, really challenging yourself on each set, and failing by 10 reps on the final set. You'll push yourself hard on the donkey calf raise and seated calf raise machines too, going heavy -- if you can do more than the reps listed, you're using too light a weight. Toe raises finish out the workout; for these, you place a plate over the toes of one foot and lift up as high as you can while keeping your heel on the floor. Hammer Strength also makes a small piece of equipment to replicate this, so if your gym has it, you can use that instead.