body beast Day 3 Back and Bis

body beast Day 3 Back and Bis

Ok, here we are on day 3, back and bis. I have to be honest my legs are really sore specially my gluteus maximus, gluteus medius, gluteus minimus and hamstrings. 

here is day 3 evaluation:

  • Length: about 40 minutes
  • Equipment needed: Bench (or stability ball), Chin-Up Bar (or bands for indoors), weights, curl bar with plates, chair (optional but can be used during pull-ups)

WARM UP

  • 10 high knees, 10 Circles to front, 10 Circles to the back
  • 5 Walk to plank and walk back, 10 Ankle knees and sky, 10 huggers

DEADLIFT (dumbbells or straight bar) i used straight bar

  • Round 1: 15 reps – 95 lbs
  • Round 2: increase weight: 12 reps – 110 lbs
  • Round 3: increase weight: 8 reps – 135 lbs
  • Drop set (quickly): decrease weight: 8 reps  – 95 lbs

deadlift

LAYING DOWN DUMBBELL PULL-OVER/PULL-UPS

  • Round 1: dumbbell pull-over: 15 reps – 40 lbs
  • Round 1: pull-ups: 10 reps
  • Round 2: dumbbell pull-over: increase weight: 12 reps – 50 lbs
  • Round 2: pulls-ups: 10 reps
  • Round 3: dumbbell pull-over: increase weight: 8 reps – 55 lbs
  • Drop set: dumbbell pull over: decrease weight: 8 reps – 35 lbs
  • Round 3: pull-ups: 10 reps

Dumbbell Pull-Over

Reverse Grip Bar Row/One-Arm Row/Reverse Fly:

  • Round 1: bar row: 15 reps  – 30 lbs
  • Round 1: one-arm row: 15 reps – 35 lbs
  • Round 1: reverse fly: 15 reps – 15 lbs
  • Round 2: bar row: increase weight: 12 reps – 50 lbs
  • Round 2: one-arm row: increase weight: 12 reps – 40 lbs
  • Round 2: reverse fly: increase weight: 12 reps – 15 lbs
  • Round 3: bar row: increase weight: 8 reps – 60 lbs
  • Round 3: one-arm row: increase weight: 8 reps – 45 lbs
  • Round 3: reverse fly: increase weight: 8 reps – 15 lbs

reverse grip bend over rows

one arm rows

reverse fly

 

CLOSE-GRIP CHIN-UP

  • Round 1: 30 seconds: maximum reps – 10 reps
  • Round 2: 30 seconds: maximum reps – 9 reps
  • Round 3: 8 seconds: maximum reps – 5 reps

chin ups

BIS

SEATED DOUBLE BICEP CURL

  • Round 1: 15 reps – 20 lbs
  • Round 2: increase weight: 12 reps – 25 lbs
  • Round 3: increase weight: 8 reps – 30 lbs
  • Drop set: decrease weight: 8 reps – 20 lbs

SEATED DOUBLE BICEP CURL

SEATED 1,1, 2 HAMMER CURLS (alternative and both) – start with low weight this will kill you!

  • Round 1: 15 reps – 15 lbs
  • Round 2: increase weight: 12 reps – 20 lbs
  • Round 3: increase weight: 8 reps – 25 lbs

STANDING EZ BAR CURL

  • Round 1: 15 reps – 30 lbs
  • Round 2: increase weight: 12 reps – 50 lbs
  • Round 3: increase weight: 8 reps – 60 lbs
  • Drop set: decrease weight: 8 reps – 30 lbs

STANDING EZ BAR CURL

AIRPLANE COBRA (supermans)

  • Round 1: 30 seconds: maximum reps – 15 reps
  • Round 2: 30 seconds: maximum reps – 15 reps

supermans

CORE

  • In & Outs 30 seconds: maximum reps – 30 reps
  • sit ups – 20 reps
  • side crunch  – 22 reps each side 
  • reverse crunch – 20 reps

in and outs

COOL DOWN

stretch

That was an intense workout, remember keep your breaks to under a 2 minutes, keep hydrated, rest and have a post workout meal.

week 1 photo

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