![]() ![]() These are wide pull-ups, which I used to have no problem grinding out. We continue down the path of pain with supersets of pull-overs and pull-ups, three sets in total.įor the pull-overs, lay crossways on a bench with a single dumbbell at arm’s length above your head and lower it down behind you without bending your arms excessively.įor the pull-ups I turned to my over-the-door chin up bar. You need perfect form to ensure you stay safe and don’t injure that back.ĭrop set (quickly): decrease weight: 8 reps Pull-Over And Pull-Up Superset We’re doing sets of 15, 12, 8 and then a drop set of 8, with lighter weight straight after the first 8. ![]() We dive straight in with 4 sets of deadlift, which really blasts the entire back. I guess I’m still in Insanity workout mode, where the warm-ups last for more than 10 minutes. It’s one of the more comprehensive warm ups from the Body Beast programme, but I still feel like it’s not enough. Curl bar (optional, I use my adjustable dumbbells instead)Īs with all Body Beast workouts, we start with a very quick warm-up, this one is just under 3 minutes of jogging, arm circles, deadlifts, walking into a plank, deadlifts, bent over rows, reverse flys, and some more jogging.Weights ( I use my Orbus adjustable dumbbells).Chin-Up Bar (or bands with door attachment).It’s time for me to dig deep!įor this Body Beast workout session you’re going to need the following equipment: At 50 minutes it does take a lot of effort and determination to power through. ![]() ![]() its worked quite well for me.Body Beast Back and Biceps is a tough workout. The other thing to note, is that if you try and jamb too much stuff in one day you will spread the energy you have availble throughout too many muscle groups and not isolate one muscle group enough to take you to the next level. You can throw in some rest days here and there or split up the excersizes more if you want to go more than 4 times a week, your arm muscle group should always immediately follow the corresponding major compound exercise you did the day before (if you are going balls out for absolute size and strength) for example if you do chest, do triceps the next day so that by the time you do chest again your triceps arent holding you back. Wednesday: upper back (yes thats right just upper back) same as with chest do some core in between each back exercise X 3 Tuesday: shoulders an triceps (shoulders first then triceps, if you do your tri's first you wont get a good shoulder workout) Monday: chest (yes thats right just chest) do a chest excercise then do some situps then do another chest exercise X 3 If you are training at your maximum intensity without steroids, you shouldnt train the same muscle more then once week ![]()
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