Now we’re moving away from back territory and into the world of biceps building.
Giant Set 3: reverse fly: increase weight: 8 reps Close Grip Chin-Up Giant Set 3: one-arm row: increase weight: 8 reps Giant Set 3: bar row: increase weight: 8 reps Giant Set 2: reverse fly: increase weight: 12 reps Giant Set 2: one-arm row: increase weight: 12 reps Giant Set 2: bar row: increase weight: 12 reps Make sure you do all these three exercises in quick succession – this is going to make your muscles burn. With the weights starting behind your knees, lift your arms out to the sides creating the reverse fly. Pull the weight up into your stomach.įor the reverse fly, sit on the edge of the bench leaning forward so your chest is parallel with the ground. Then straight on to the one-arm row, holding the bench for stability and with your legs in a lunge stance for balance. As I don’t have a bar, I use my dumbbells for this exercise. Starting with the bar row, in a neutral stance, bend your knees and pull the bar towards your chest. This session will really make your back grow into a huge pair of bat wings! This is a tough set to get through, but just keep digging deep and squeezing out the last of the nasties. Then you get a brief rest before hitting the giant set twice more. So, you do a set of 15 reps with light weight of a barbell row, followed immediately with no rest by a set of 15 reps with light weight of one-arm rowing, followed immediately with no rest by a set of 15 reps of reverse fly. Giant sets are a combination of three exercises in quick succession with hardly any rest in between. This is the first giant set of the session. Giant Set: Bar Row, One-Arm Row And Reverse Fly Superset 3 drop set: pull-overs: decrease weight: 8 repsĪfter this workout block my back is feeling crazy charged with blood. Superset 3: pull-overs: increase weight: 8 reps Superset 2: pull-overs: increase weight: 12 reps
#YOUKU BODY BEAST BUILD BACK FULL#
Every session I will try to use my legs less and less, until I can manage that full 10 reps unassisted. I make it as tough as I possibly can, while still managing to carve out the required 10 reps. The door frame is low enough for me to rest one of my feet on the floor for some extra cheat support. It’s been a long time since my original gym rat days and after just a few reps I need to enlist a little help from my legs to take some of the weight off. 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. Body Beast Back and Biceps is a tough workout.
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