Set #3 – Giant Set – EZ Bar Row, One-Arm Row & Reverse Fly Keep your elbows slightly bent during the exercise. The Pull-Ups are just wide-grip pull-ups. You then lift a dumbbell in between your hands and extend it behind your head and pull it up and over your head using your back.
The Dumbbell Pull-Over target your lats and involves you lying with the top of your back and head on the side of the bench with rest of your body extended out with your legs at 90 degrees. In this case you do the Drop Set on the Incline Dumbbell Pull-Over. If there is a Drop Set, you will then with no rest do another set of 8 reps of that exercise right after the first one, using lighter weights. You then do a set of 12 reps with medium weight of exercise 2, followed immediately with no rest, by a set of 12 reps with medium weight of exercise 2, and then a short rest. You finish with a set of 8 reps with heavy weight of exercise 1, followed immediately with no rest, by a set of 8 reps with heavy weight of exercise 2. The structure of the Super Sets in Body Beast are that you do a set of 15 reps with light weight of exercise 1, followed immediately with no rest, by a set of 15 reps with light weight of exercise 2, and then a short rest. Set #2 – Super Set – Dumbbell Pull-Over & Pull-Up Make sure you keep your back flat and not arched, and your chest up during the entire exercise as this can be a dangerous move if done improperly. You start in by standing with your dumbbells, and then bend your knees and push your butt back, while lowering the weight down. The exercise is just good old fashion Deadlifts, imagine picturing something heavy of the floor. If there is a Drop Set as there is in this case, you follow the last set immediately with no rest, by another set of 8 reps with lighter weight. You finish with a set of 8 reps with heavy weight. You then do a set of 12 reps with medium weight, followed by a short rest. The structure of the Single Sets in Body Beast are that you do a set of 15 reps with light weight, followed by a short rest. The warm-up then closes out with faster jogging. You then grab light weights (I use 10 lbs) and do a few warm-up reps of deadlifts, bent-over rows, and reverse flys. After the circles, we walk down into plank position and back up to standing 3 times. Then you go into arm circles, first going forward and then reverse. The warm-up is only 2:44 long, so make sure you make the most of it. The main workout ends with a Singe Set Ab burnout, and there is a short cool down to close it out. Then you move to biceps and do a 3 Single Sets. A Single Set for back, followed by a Super Set, then a Giant Set and another Single Set burnout. This workout has a warm-up followed by 8 sets of the main workout. This one will have you crying for mercy by the end. The first half of this beast is all about back and it hits it all over.The second half is all about biceps, and mine were already wasted from the back section, before I even did my first curl.
#Body beast build back bis plus#
Again there are a lot of reps with little rest, 256 reps for back, 121 for bicep, plus 90 seconds of max rep chin-ups and 60 seconds of max rep core. This is a a good deal harder for me to get through then Back and Biceps from P90X.
This Back and Bicep workout absolutely annihilates you. Chin-Up Bar (or bands with door attachment)ĮZ Curl Bar with Weight Plates and Spring Collars (Recommended)īack and Bicep hypertrophy (muscle building) workout
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