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Body Beast – Build: Back and Bicep Review

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Love this workout!  If you really like a solid bicep/back workout I am sure you will like this one.  This is a well rounded workout that hits your back from all angles and really gives your biceps a great pump.

You start out with attacking your back with a variety of moves from single sets to Super Sets to Giant Sets.  You can use a pull-up bar or bands and will need weights of course.

I really like the way it starts out as my lats felt the first move and it builds from there with one of my favorite being the Giant Set.

Then you move onto Bicep work where you lighten the weight but really burn out your biceps.  A nice combination of curls that hit all angles of your biceps as well.  You will feel the burn if you pick the right weights.

This workout is about 50 minutes long.

Single Set (lbs/reps)

  • Deadlift: 30/15, 50/12, 60/8, 50/8

Super Set

  • Dumbbell Pullover: 40/15, 50/12, 65/8, 50/8
  • Pull-ups: 10, 6 regular/6 assisted, 10 assisted

Giant Set

  • EZ Bar Row: 65/15, 85/12, 105/8
  • One-Arm Row: 40/15, 50/12, 65/8
  • Reverse Fly: 15/15, 20/12, 25/8

Single Set

  • Close Grip Chin-up: 10 assisted all 3 rounds

Single Set

  • Seated Bicep Curls: 20/15, 30/12, 35/8, 25/8

Single Set:

  • 1, 1, 2 Hammer Curls: 15/15, 20/12, 30/8

Single Set:

  • Neutral EZ Bar Curl: 55/15, 60/12, 65/8, 60/8

Single Set:

  • Airplane Cobra: 30 seconds, 30 seconds

I burnt a total of 675 calories with maxing my heart rate out at 170 with an average of 147.

Really enjoy this one – what about you?  Check out my video review here.


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