FAT BELL FURY - Mass Building Delts & Arms Workout скачать в хорошем качестве

FAT BELL FURY - Mass Building Delts & Arms Workout

CREA-TECH™ - Pure Science. Pure Creatine. ➞ http://bit.ly/2Maolo6 ___________________________________________________________________ Today, Blue Star Nutraceuticals Pro-Trainer Matt Daciw is going to be demonstrating Fat Bell Fury. The all free-weight workout that packs on mass to your arms and shoulders. If you don’t have access to Fat Bells, all of the exercises can be performed using dumbbells. I simply prefer fat bells as they have center handles allowing for even weight distribution, resulting in less strain on the wrists, and a better range of motion. Fat Bell Fury is simple - you’ll perform 4 giant sets - allowing you to perform a greater amount of work in a short time period. You should be hitting failure in the 8-12 rep range for each exercise - and taking no breaks between each exercise within each giant set. Rest 90 seconds between giant sets - and take 2 minutes rest at the end of each round. Repeat the whole workout for a total of 3 rounds. Keep up the pace and push hard. Giant Set 1 The first giant set, we’re hitting all 3 heads of the delts - front, side and rear. Exercise 1A - Clean & Press: Start with the bells at your waist, knees bent, clean up to your shoulders explosively and drive them up overhead keeping your core braced, glutes tight and body stiff. Exercise 1B - 6-Point Lateral Raise: Start raising the weights out to your sides up to shoulder height - arms straight - then bring your arms to your front, lift them overhead and reverse the entire motion, ending with arms down at your sides. Expect a serious burn from these with little weight. For most people - 20lbs will be more than enough. Exercise 1C - Bent Rear Delt Flyes: Hinge at the hips, keep your body bent at 90 degrees and finish off the shoulders here with rear flyes. Now, take 90 seconds to rest and get ready for the next giant set. Giant Set 2 For the second giant set, we’re going to blast the arms, starting with the triceps. Exercise 2A - Standing Overhead Triceps Extension: Bring the weights up directly overhead, lower them behind you keeping your elbows back, then drive the weight up to full lockout position squeezing your triceps at the top. Exercise 2B - Standing Alternate Curls: Hold the weights with your palms facing towards your body then as you curl up rotate your palm upwards to get a complete contraction in the biceps. Exercise 2C - Single Arm Kickbacks Grab onto a support, bend over so your torso is parallel to the floor and drive the weight up behind you, locking out the elbow at the top and squeezing the triceps. That’s giant set 2 - put 90 seconds on the clock, and get ready to blast those delts again. Giant Set 3 The third giant set is going to work all 3 heads of the shoulders again with 3 different movements. Exercise 3A - Front Raise: Keep your arms straight and raise the bells up reaching forward as you raise, stopping at head height - then control the weight, fighting the flex on the way back down. Exercise 3B - 90 Degree Extending Lateral Raise: Start with your arms at 90 degrees, raise your upper arms out to shoulder height, extend your arms straight out reaching to the sides and slowly lower the weight back down. Exercise 3C - Seal High Row: Use a seal bench or raise a bench on some platforms and row the weight up to your mid chest, pulling with your elbows and squeezing with your upper back, traps and rear delts at the top. Giant Set 4 Time for the final giant set to finish off the arms! Because we had 2:1 Triceps to Biceps exercises in the second giant set, this one we’ll have 2:1 Biceps to Triceps to even them out. Exercise 4A - Seated Incline Curl: Hang the weights straight down, keep your upper arms back behind your torso as you curl the weights up and fight the flex back down to a full stretch at the bottom. Exercise 4B - Cross-Chest Triceps Extension: Lie on a flat bench, bringing one arm across your chest to the opposing shoulder or pec, extend your arm straight up, locking the elbow at the top and flexing the tricep. Perform all reps for one arm then switch sides. Exercise 4C - Concentration Curl: Hang the weight between your legs, don’t rest on the inside of your thigh. Curl the weight up, rotating your palm upwards as you curl to the top and fight the flex on the way down. Again perform all reps for one arm then switch to the other side. If you liked this workout and can’t wait to give this a try, crush the thumbs up button, and subscribe for more videos just like this! Until next time, Train Heavy and Train Hard! ___________________________________________________________________ FOLLOW US: Facebook ➞   / bluestarnutraceuticals   Instagram ➞   / bluestarnutraceuticals   Website ➞ https://www.bluestarnutraceuticals.com/ Blog ➞ http://radlab.bluestarnutraceuticals.... #BlueStarNutraceuticals #FatBells #MuscleMassWorkout