Body Beast Day 3 Build: Back and Bis
Body Beast Day 3 Build: Back and Bis
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Wow! Once again I am very impressed with this Body Beast workout. My glutes and legs are sore from Body Beast Day2: Legs yesterday and I have this feeling that my back and biceps might be a little sore tomorrow. One of the things that I also found out is I need some more weight. I am going to need some extra for the 1 arm rows. I could probably get up to 60 or 70 lbs or more for that movement. Things are still going great and Back and Bi’s was definitely tough. The way Sagi strings these sets together really makes it so you feel the burn. My arms were like noodles after this workout. Body Beast Back and Bi’s is a few minutes longer coming in at about 50 minutes but those extra few minutes are all worth it. Anything under an hour and I’m loving it. I’ve been pretty much eating between 2800-3000 calories a day and I feel like I am always eating but I am going to try and stick to the plan as best I can. Eating lots of calories is definitely not my strong suit but I will do my best.
What you need for Body Beast Build: Back and Bi’s
- Bench or Stability Ball
- Chin Up Bar (or band w/door attachment)
- Chin Up Max (and sturdy chair) -optional
- Weights
- EZ Curl Bar w/weighted plates (and spring collars) Note: You can use your dumbbells as well.
- Worksheets and Pen
- Water and Towel
Body Beast Build: Back and Bi’s Exercises
Warm Up
Single Set
- Dead lift 15 reps, 12 reps, 8 reps, 8 reps
Super Set
- Dumbbell Pull-Over 15 reps, 12 reps, 8 reps, 8 reps
- Pull-Ups 10 reps, 10 reps, 10 reps
Giant Set
- EZ Bar Row 15 reps, 12 reps, 8 reps
- One Arm Row Both Arms 15 reps, 12 reps 8 reps
- Reverse Fly 15 reps, 12 reps, 8 reps
Single Set
- Close-Grip Chin Ups 30 seconds, 30 seconds, 30 seconds
Single Set
- Seated Bicep Curl 15 reps, 12 reps, 8 reps, 8 reps
Single Set
- 1,1,2 Hammer Curl 15 reps, 12 reps, 8 reps
Single Set
- Neutral EZ Bar Curl 15 reps, 12 reps, 8 reps, 8 reps (Can be done with dumbbells)
Single Set
- Airplane Cobra 30 seconds, 30 seconds
Cool Down and Stretch
Definitely impressed with the Body Beast so far. Not sure about that name since I chuckle every time I say it but what ever. I guess it says exactly what this program was designed to do. I have also takes all 4 supplements again today with were the Fuel Shot, Super Suma, Creatine and Base Shake which you can get with your Body Beast workout program if you choose to. The Beachbody supplements have been replaced with the new and improved Beachbody performance line. You can check it out here Beachbody Performance Recover, Recharge, Hydrate, Creatine, Energize.
