Golden Era Chest + Back Workout (MAX Hypertrophy!) скачать в хорошем качестве

Golden Era Chest + Back Workout (MAX Hypertrophy!)

PURE SCIENCE. PURE CREATINE - CREA-TECH™ ➞ http://bit.ly/2WtLXbi ___________________________________________________________________ Free-weights clanging, compound lifts, and serious grit - These were the foundation of every great golden era workout. Today, Blue Star Nutraceuticals Pro-Trainer and IFBB Pro Jordan Wheeler is going to take you through a true Golden Era Chest and Back Workout, designed for maximum muscle hypertrophy, that would make the icons like Arnold, Zane, and Colombo proud! Before the fancy new machines, specialty bars, and advanced equipment of today, the greats still managed to build incredible physiques with thick, powerful chests and wide, barn-door backs. We’re going to perform 6 of the best chest and back exercises popularized by the Golden Era icons. The exercises will be performed in linear fashion, with 4 sets for each exercise. Aim to hit failure in-between 8 to 12 reps - the optimal rep range for muscle hypertrophy. You will rest 90 seconds between sets to allow for enough time to recover and catch your breath - yet short enough to maintain increased metabolic stress as the workout progresses. Perform these with a fast and explosive concentric movement, and a slow and steady eccentric movement. You will also notice - these exercises alternate back and forth between back and chest exercises to take advantage of agonist antagonist muscle group training. You’ll get a full stretch in the opposing muscle group and stronger contraction in the working one to help maximize hypertrophy. Exercise #1: Wide Grip Pull Ups We’re going to start off working the back with some wide grip pull ups. Start with just your bodyweight - If you can get the full 12 reps, start adding weight by using a weight belt or holding a dumbbell between your legs to increase the difficulty. If you can’t perform at least 8 reps with your bodyweight, then use some resistance bands to assist you until you’re strong enough. Exercise #2: Dumbbell Pullovers Not only does this exercise help target your pec and lats in the same movement, it also helps expand the ribcage to create that broader, more protruding and powerful looking chest. We actually have a pullover bench at the Blue Star Training Facility from Arsenal Strength that we’ll use to demonstrate here, but you can perform this movement on any regular bench. Exercise #3: Landmine Rows Next we move on to Landmine rows. If you’re wanting to build a dense, thick back like Franco, the landline row is one of the best exercises you can add to your routine. Keep your back straight, chest up. Keep your torso parallel to the floor and pull with your elbows to row the weight into your lower chest, squeezing at the top. Exercise #4: Barbell Bench Press Now we’re moving on to our second chest exercise, the barbell bench press. This is the greatest mass builder for the chest as it allows you to load the pecs up with the greatest amount of weight. Grab the bar a bit outside shoulder width, starting with the bar over your chin, lower to your mid pec and explode back up in a slight arch so the bar ends above your chin at the top again. Exercise #5: 1 Arm Dumbbell Row Next up - 1 Arm Dumbbell Rows. In order to ensure you’re evenly developing your back on both sides, it’s important to work in some unilateral exercises like 1 Arm Rows. Just grab a dumbbell, keep your torso parallel with the floor and pull with the elbow, squeezing your lats as you raise the dumbbell to just above your hip. Exercise #6: Gironda Dips Finally we have Gironda Dips as the last chest exercise in this workout. These dips were coined by the old school Iron Guru himself, Vince Gironda and were his #1 preferred exercise for building a thick, defined chest, even over bench press. [WORKOUT] 60 Mins | 4 Sets of 8-12 Reps | 90 secs rest between sets Exercises: Wide Grip Pull Ups [Back] Pullovers [Chest/Lats] Landmine Rows [Back] Barbell Bench [Chest] 1 Arm Dumbbell Row [Back] Gironda Dips [Chest/Tris] And that’s a wrap! Try out this blast from the past and you’ll be well on your way to making those Golden Era gains! Smash that thumbs up button if you liked this video and be sure to subscribe to Blue Star Nutraceuticals for more killer workouts and videos just like this! Until next time, Keep Training Hard! ____________________________________________________________________ FOLLOW US: Facebook ➞   / bluestarnutraceuticals   Instagram ➞   / bluestarnutraceuticals   Website ➞ https://www.bluestarnutraceuticals.com/ Blog ➞ http://radlab.bluestarnutraceuticals.... #BlueStarNutraceuticals #GoldenEraWorkout #ChestBackWorkout