And because it’s a one-arm exercise, we have to repeat it all over again on the other side. For back it’s the one-arm row.ĥ sets of 5 reps, with just 5 seconds rest between each set. There’s always a force set of some description in the Body Beast Bulk programmes. …which is a bit weird, even by Sagi’s standards! One-Arm Row Then I’m increasing the reps back up from 8 while reducing the weight. Starting with a light weight, then increasing the weight as the reps come down to 8. They actually work very nicely for this move and I can get a great squeeze in the centre of my back as I pull the weights up towards me. A minute or so rest, then we’re heading back up the reps: 8, 12, 15.įor this workout block, Sagi uses an E-Z bar, but I stick with my dumbbells. Six sets of reverse grip rows, starting with 15 reps, down to 12, down to 8.
#BODY BEAST BUILD BACK REVIEW WEIGHTS USED FULL#
Every session I will try to use my legs less and less, until I can manage the full 10 unassisted. I still make it as tough as I possibly can, while still managing to carve out the required 10 reps. It’s been a long time since my original gym rat days and after just a few reps I need to enlist a little bit of 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, but times have changed. We’re straight into the firing line with supersets of pull-overs and pull-ups, three sets of them 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 (too much).įor the pull-ups I turned to my over-the-door chin up bar. I don’t, so I just used my Orbus adjustable dumbbells throughout the workout session. You can also use an E-Z bar if you have one. Yup, as with all the Body Beast workouts, we start with a very quick warm-up, a little more than two minutes of jogging, arm circles, deadlifts, rows and flys.įor this session you’re going to need a bench, your dumbbells and a pull-up bar. It is a tough workout, but at just 29 minutes I was able to dig in and power through it with the effort and determination that it deserves. So, having trained through the Build: Back & Bis sessions, I was looking forward to focusing purely on the back in this session.
As you can see, the kinds of exercises in this grouping are especially designed for men who want to enhance their physique and increase the width of their shoulders and chest.The squeezing movements in the back and the amount of weight that can be lifted make it second only to legs. To increase your muscle building capacity, decline push-ups round out the offerings. The Body Beast workout features all the classic weightlifting exercises too, such as dumbbell flys, tricep kick-backs, incline bench presses and close-grip presses. This kind of balancing act creates a better workout session as the reps are leveraged with the lifted weights. Therefore, you increase the reps for lighter weights and decrease the number of reps if you are lifting heavier weights.
Exercisers can really feel pumped from this routine as the sets are made to begin with lighter weights with more rep sets and heavier weights with fewer repetitions. The “Build” block, in total, is made up of mainly 8, 12 and 15 rep sets for almost each exercise.
A Kind of Balancing Actĭuring the first part of the Body Beast workout, exercises consist of drop sets and super sets. Most of the repetitions last about 30 to 40 minutes. The workouts can vary in time, so allow for more time as there are variances. The routine is made up of warm-up exercises, the workout itself and then a stretch. During the first week, workouts are begun with a workout description.
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