See where you stand against other Athlean-X lifters. Rest periods are sporadic, you’ll bust through six rounds of the workout in total, and you’ll add weight or reps with each circuit. While timing yourself, every minute, you’ll cycle through one of three bicep exercises for a predetermined number of reps or time.Īfter 24 minutes, you’ll do the same thing, but this time for the triceps. You’ll be crushing through 18 sets in a mere 24 minutes…twice. It’s called Arm-ageddon, and it’s just as crazy as it sounds. You’ll finish out this Ultimate Arms Workout Program the same way nearly every Athlean-X program closes out-with a draining, strenuous, and sweat-provoking challenge. The same idea goes for push days however, these days will emphasize the chest, shoulders, and triceps. You’ll then close out the workout with grueling sets of bicep exercises. So once a week each, you’ll target upper pull and upper push muscles as well.įor example, on pull days, you’ll start with several sets of back-specific exercises like lat pulldown variations and barbell rows. You can’t expect to build massive arms while kicking chest, back, and shoulder exercises to the curb. Most leg days are 20 sets are fewer, purely because the routine’s focus is your arms. Your leg day will include modest sets (3-4 sets of 8-20 reps) of the go-to leg exercises-squats, deadlifts, swings, step-ups, hip thrusts, and more. Once a week, you’ll face the Apex leg workout.įortunately, your weekly leg days aren’t going to be as lengthy or as intense as the upper-body workouts this program includes. Apex Leg Workoutsĭid you really think Athlean-X and Jeff Cavaliere would push out a routine without hitting the legs in at least some way or another? Some exercises will be high-rep (sometimes 30+), while others are time-based (60+ seconds). Other C-4 Burst workouts are all about the barbell wring-out with different grips. Some weeks you’ll muster through four rounds of lengthy dead arm hangs or variations of jump roping sets. Like the arm workouts, each week’s C-4 Burst is unique. The weekly C-4 Burst workouts are about adding conditioning to your arm specialization routine, particularly toward the forearms (nope, Athlean-X didn’t forget about them!). These workouts include every bicep and tricep exercise you didn’t know existed (like 3D curls and rocking tricep pushdowns) while never repeating a workout from one week to the next.
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