DAY 2 No Music, Only Beeps | Under 30 Minutes | Back & Bicep Supersets скачать в хорошем качестве

DAY 2 No Music, Only Beeps | Under 30 Minutes | Back & Bicep Supersets

Music Version:    • DAY 2 | SCULPTED BACK LINES (UNDER 30 MIN)...   ACCRUE Playlist    • ACCRUE+: Build Muscle. Build Capacity. 6 W...   Day 2 of this 6-week, 5-day-per-week training series shifts the focus to upper-body hypertrophy, emphasizing the back and biceps through controlled supersets and short rest periods. This session prioritizes muscle development, pulling strength, and upper-body work capacity, using moderate to heavier loads for rows and lighter, controlled loads for arm work. Workout Structure (Under 30 Minutes) • Warm-Up (3.5 min): Prepares shoulders, elbows, and spine for pulling patterns and arm loading • Workout (21 min): Back and biceps hypertrophy using supersets, higher volume, and metabolic stress • Cool Down (3 min): Brings the nervous system down and helps reduce upper-body muscle tension Equipment Needed • Dumbbells (heavier for rows, lighter for curls) • Stable chair or bench for row support and core stability Workout Format • 5 Supersets • Each superset performed 2 rounds • Controlled tempo with short rest between exercises • Finish with an upper-body burnout Superset Breakdown (2x each): 1. One-Arm Supinated Row (right + left) 2. Rotational One-Arm Row (right + left) 3. Hinge & Row + Shovel Curls 4. Dumbbell Pullover + Dumbbell Pullover (repeated for time/tension emphasis) 5. Hammer “Robot” Curl + Hammer “Robot” Curl (repeated for time/tension emphasis) Finisher 1. Renegade Row + Dumbbell Pass-Through 2. Biceps Curl Burnout This workout targets the lats, upper and mid-back, rear delts, and biceps, while also challenging core stability and grip strength. Move with control, focus on strong pulling mechanics, and choose loads that make the final seconds of each set challenging without sacrificing form. DISCLAIMER: As a NASM-Certified Personal Trainer, I want to note that this workout is for educational and informational purposes only. Please consult with a qualified healthcare professional before beginning any exercise program. Perform all exercises at your own risk and modify as needed for your body and fitness level.