Construct greater than only a large again and biceps right here…
If you wish to construct a giant, vast again and sleeve splitting biceps you need to make certain you convey one factor to your workout, utter depth! On this again and biceps workout I present you the precise exercises that assist me so as to add each dimension and explosive energy to my higher physique.
I begin the workout with my again coaching. From heavy one arm dumbbell rows to ninety pound weighted pullups, my objective is to pressure my again to develop by utilizing weights that I am not essentially snug with. Keep in mind, as a way to provoke a change in your physique you first must problem a problem to it. Lifting weights that you’re used to is not going to spark the stimulus wanted to get a much bigger again and biceps.
I end out the again portion of the workout with the weighted one arm inverted row and bent over rows. The important thing right here is to complete every contraction by squeezing the lats and mid again.
I then transfer onto the biceps workout. If you wish to get larger biceps you need to as soon as once more be prepared to extend the burden you might be used to lifting. I present you a 135lb straight bar curl. Do I exploit somewhat cheat to provoke the upward curl of the bar? Sure, however as I all the time say, so long as you forestall the lumbar extension previous impartial you’ll pressure the biceps to do the raise by probably the most difficult portion of the vary.
From there, it is again to the inverted row place however this time for the inverted chin curls. That is an unimaginable biceps peak contraction train. It lets you obtain this peak contraction by placing the shoulder into slight flexion (one of many features of the biceps that always occasions will get neglected).
Lastly, time to blow up by some plyometric curls! If you wish to get your again and biceps to essentially begin rising you want to shock them in methods they don’t seem to be used to. You additionally have to throw at it some eccentric overload as this bicep train does.
Put all of it collectively and you’ve got a one two punch that may knock any cussed again and biceps into overdrive. You may get an entire workout program to begin trying like an athlete by heading to and getting your ATHLEAN-X Coaching System.
For extra again and bicep workout routines in addition to tricks to get larger arms and lats you’ll want to subscribe to our channel right here on youtube at
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#Biceps #Exercise #INTENSE
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Yeah what's that tune!?
2:45 if I do this I'm getting laughed out the gym
Amazing
So does this mean that I have to rest short
So this is basically a pull workout
Some of the exercises are not supposed to be done, which he has thrown in the grave yard in his recent videos. Confused now 🤦🏻♂️
should probably redo this one
Most alpha thing I’ve ever seen
Worse athlene x video ever. I'm so glad your content has improved over the last 5 years as has your form and you've taken out and chanhed some of these dangerous exercises
This kicked my ass! Been using your workout for atleast 5months now. Ty! Seeing major results
All I have is some dumbells and a bench can you make a video where I can work on all body parts using just dumbells
This was a great WO… thank you. For those non-beginner weightlifters that are going to try this, I would recommend 3 sets of each with one minute rest in between to really push yourself. I am targeting 8 reps for each set… if I complete all 3 sets with 8 reps, then I graduate myself to the next level on my next WO by adding weight. Hope that helps. Jeff is a beast and explains things better than anybody. For the people that keep on bringing up the cheat curls – this is on purpose and part of the AX philosophy… adding a cheat exercise is not a bad thing because it requires the supporting muscles to help! Again… this is not for beginners IMO.
I’ve never seen anyone do that last lift.. what does the throwing up and catching do?
2:47 BOI
That doom music is lit.
Master i appreciate your videos.. how you express each and everything about hitting every muscle efficiently and effectively…. thats magnificient… GOOD JOB👍
Keep up the good work man and keep those videos coming! Appreciate what your doing 💪🐐
How many sets are you doing of each? Or is it just one of each? also how much rest between sets?
How many sets?
I can not do the last exercise from back… What is going wrong with me? Any lead path to gain power for this exercise?
Might wanna fix that one arm row!!! 😉
Holy shit Jeff can curl 135
Sir intense chest shoulder triceos workout
I was already sweating before I started this
From doing an intense bike ride
Can u do a video on stretching! PLEASE 🙏
Your new videos are so much better but longer
Did you superset any of these exercises?
Beast
Name of the song please
cant believe no one asked about that kick ass music need to kno the name of that!!!
hey jeff i hav 1 question whenver i do chinups i don feel like my biceps getting sored whats the reason?
Are you supposed to do only one set of each exercise???
Jeff you are a god to me my motivation✌
Savage Rawr at 2:55
you actually curl what i squat am i that weak since im natural……
Name of song please?
2 plates on pull ups?! you sir are a beast
Pull ups with two plates… Impressive…
sets and rep?
Choice of music is perfect. No synthetic pop song. Truly epic.
Dude!! i can't do that😢i can't even do 10 regular pull-ups😂😂
fucking hellll did he just curl 60 KG's … ???!!!
Thank You so much for this intense workout Jeff. Just did it and it was amazing 🙏
how many times a week? is two times too much?
What a beast!!!!
Hi Jeff, i've been following you for a few months, and I love the work outs that you've had for the males , I'm a female and I know you have work out for females, I checked them out but I don't feel that the not very challenge for me, I like challenge and this work outs looks very challenging , my question is can I used this work outs for me.
Hey Jeff
thanks for the videos you make , they are really awesome and helpful
I do back and biceps on the same day
but I m not comfortable on picking the right biceps workout
please help me choose best combination of biceps workout using weights or machines for size and definition
thank you coach
that last exercise where you catch the bar has to be killing the joints.
Love that music in the background….Beautiful….