Body Beast Build Back And Biceps: Workout Review

The Body Beast System has two different training options.

A giant beast and a skinny beast. The main difference is that the Lean Beast training plan includes more cardio. Months of slogans on insane workout systems put me down, so I chose the Huge Beast route.

This is Day 3 of Body Beast.

Building a system puts you in the back and biceps unit.

As I mentioned earlier, I enjoy doing back and biceps workout. I always have In the mid-1990s, when his future NABBA junior was training with Mr. Universe, he gained a lot of weight during the “Big Buck Attack” sessions.

Body Beast Back and biceps workout are tough, 50 minutes and it takes a lot of effort and determination to get through. It’s time to dig deeper!

This Body Beast training session requires the following equipment:

• bench (or exercise ball)
• pull-up bar (or door mount band)
• Weights (using Obus adjustable dumbbells)
• Curl bar (optional, use adjustable dumbbells instead)

As with all Body Beast workouts, back and biceps workout start with a very short warmup consisting of jogging, arm circles, deadlifts, plank walking, deadlifts, bent-over rows, backward flies, and other jogging in under 3 minutes. This is one of the more comprehensive warm-ups in the Body Beast program, but it still feels like it’s not enough.

I guess I’m still in insane training mode with warmups over 10 minutes.

Drop set: deadlift

Jump right in with 4 sets of deadlifts that really blast your entire back, do sets of 15, 12, and 8, then he does his set of 8 drops, first, his 8 Lighten the weight immediately after.

This is a solid exercise that I enjoy. You need a perfect form to stay safe and avoid hurting your back.

Round 1: repeat 15 times

Round 2: gain weight: 12 repetitions

Round 3: gain weight: 8 repetitions

Drop set (Fast): Lose Weight: 8 repetitions

Pullovers and pull-up supersets

A superset of pullovers and chin-ups, 3 total sets to keep you on the path of pain.

For the pullover, lie on your side on a bench and place one dumbbell above your head at arm’s length, lowering your arm back without bending it excessively.

For the pull-ups, I turned to over-the-door pull-up bars. Times have changed.

It’s been a long time since my first days at the gym. After a few repetitions, you will need to enlist the help of your legs to take the weight off. The door frame is low so you can place one foot on the floor to support your dodge. Go as heavy as possible while still getting the 10 reps you need, using your legs a little bit each back and bi workout until you can complete the 10 reps without assistance.

Major premise 1: pullover: repeat 15 times

Major premise 1: pull up: repeat 10 times

Major 2: pullover: gain weight: 12 repetitions

Major 2: pull up: repeat 10 times

Major premise 3: pullover: gain weight: 8 repetitions

Superset 3 Drop set: pullover: Lose Weight: 8 repetitions

Superset 3 Final: pull up: repeat 10 times

My back feels bloody and crazy after this block. Thank you Body Beast!

Huge set: barrow, one-arm row, reverse fly

This is the first huge set of sessions. The Giant Set is where he combines three exercises in quick succession with little rest in between. That is, in a lightweight barbell row he repeats 15 times, immediately a lightweight one-arm row without rest he does 15 repetitions, followed by reversing his fly without rest he does 15 repetitions. Then he takes a short break before hitting two more giant sets.

This is a tough phrase, but keep digging deep and squeezing out the final evil. During this session, your back will grow into giant bat wings.

Start the bar row in a neutral position, bend your knees and pull the bar toward your chest. I don’t have a bar, so I use dumbbells for this exercise.

Then step straight into a one-arm row, holding a bench for stability and sticking your foot out for balance. Pull the weight up into your abdomen.

To fly backward, sit on the edge of a bench and lean forward so your chest is parallel to the floor. With the weights starting behind your knees, lift your arms out to the sides creating the reverse fly.

Make sure you do all these three exercises in quick succession – this is going to make your muscles burn. A lot!

Giant Set 1: bar row: 15 reps

Giant Set 1: one-arm row: 15 reps

Giant Set 1: reverse fly: 15 reps

Giant Set 2: bar row: increase weight: 12 reps

Giant Set 2: one-arm row: increase weight: 12 reps

Giant Set 2: reverse fly: increase weight: 12 reps

Giant Set 3: bar row: increase weight: 8 reps

Giant Set 3: one-arm row: increase weight: 8 reps

Giant Set 3: reverse fly: increase weight: 8 reps

Also, checkout – 7 day split workout

Close Grip Chin-Up

Now we’re moving away from back territory and into the world of biceps building. Let’s get Beasty with the biceps!

It’s time to grind out as many reps as possible in a 30-second bicep destruction session, using my over-the-door chin-up bar but switching to a tight grip. These are quite painful, and I had to place one of my feet on the floor once again for extra cheat support.

Set 1: 30 seconds: Maximum number of times

Set 2: 30 seconds: Maximum number of times

Set 3: 8 seconds: Maximum number of times

Drop set: biceps curl

Sit on the edge of a bench, wrap a dumbbell around your shoulders, and rotate the weight as you lift it. As you reach the top, tighten your biceps.

Set 1: repeat 15 times

Set 2: gain weight: 12 repetitions

Set 3: gain weight: 8 repetitions

Drop set: Lose Weight: 8 repetitions

“Concentrate. This is the gun show.”

1, 1, 2 hammer curl

Hammer His curls are a solid bicep exercise that will make you feel the blood burning in your arms. The problem is that the 1, 1, 2 Hammer Curl works the biceps hard. Sit on the edge of a bench and roll each weight with a hammer. Walk one arm, then the other, then both at the same time. That’s 1, 1, 2 and it seems to go on forever. And it hurts. many.

Set 1: repeat 15 times

Set 2: gain weight: 12 repetitions

Set 3: gain weight: 8 repetitions

Drop set: barbell curl

This concludes this Body Beast session with the final weightlifting exercise, the barbell curl.

I don’t have a barbell, so I use dumbbells instead. With your feet shoulder-width apart, bring the bar to your shoulders and back down. Make sure to press to get the maximum value from this drop set.

Set 1: repeat 15 times

Set 2: gain weight: 12 repetitions

Set 3: gain weight: 8 repetitions

Drop set: Lose Weight: 8 repetitions

Also, checkout – best way to pop your back

Airplane cobra

To do this, lie on your stomach, lift your chest off the floor, and slowly move your arms to the sides as you lift your arms straight off the floor. This is a great exercise for building lower back strength.

Set 1: 30 seconds: Maximum number of times

Set 2: 30 seconds: Maximum number of times

Cool down

This cooldown for this Body Beast back and biceps workout, which focuses on stretching the lats and biceps, is just under two minutes. I always think that the cooldown session of the Body Beast program is too fast. I’m used to long cardio cooldown sessions in insanity training and maybe a little biased at this point, but 2 minutes seems like too short a cooldown time, even for a weight-based back and biceps workout. . What do you think?

And finally, Sagi has another great quote from him.

“I can smell myself getting huge. Let’s go eat something!!!”

Judgment

This is not one of my favorite Body Beast back and biceps workout sessions. It’s a complete beast and it sure hurts. That is wonderful. I love training my back, but I think I work too much on my biceps – a relatively small muscle that is prone to overwork. The amount of exercises and reps we throw in feels a bit like vanity. That being said, the training journey is all about consistent, incremental improvement. We have to keep going and keep winning!!

I’m glad I purchased the set of Orbus Adjustable Dumbbells. Otherwise, you’d be grabbing weights, loosening barbell clamps, spending time between sets, and pausing videos. It’s great to be able to continue and focus on training.

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Did you do this training? Please tell me how you got in. I would love to hear from you. what is your favorite exercise? Also, have you ever been overwhelmed? Think this session has too many bicep movements? Get in touch and tell us your story.