The Back Destroyer Pyramid Workout 60 Minutes of Punishment.

Описание: More Than A Sports Drink ➞ AminoFast™ https://bit.ly/2PnWwpa
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There are 3 key factors that contribute to a truly impressive back - width, thickness and muscle density.

The premise is simple - you’re going to be performing 20 giant sets using 3 exercises.

Pullups, Deadlifts, and Barbell rows

For the first set - you’re going to do 1 rep of each of the exercises with no breaks in-between them. For the 2nd set - you’re going to do 2 reps for each of the exercises. 3rd set, 3 reps for each exercise. And you’re going to continue on until your 10th set where you’ll perform 10 sets of each exercise.

Then you repeat the entire process in reverse. That’s 300 brutal reps in total.

The goal is to finish in under 60 minutes - while still using good form and controlling the movement. That means your rest period between sets should be as short as you can handle. You should be pushing yourself hard. As you begin, this will feel relatively easily - but it gets challenging quick. By the time you get to set 6 and 7 - you should be feeling pretty uncomfortable.

Use a weight that is about 50% of your 1 Rep Max. For example, if you can deadlift 400lbs, you'll use 200lbs for this workout.

As always, the complete workout will be listed in the description below.

Let’s get to work. get your stop watch out, set it to 60 minutes and have at it!

Exercise #1: Pull-Ups

First up are Pull-ups to build the width. Keep your chest up, retract your shoulders and pull your elbows into your back pockets - use your lats, not your biceps to pull yourself up. And this is a pull-up, not a kip-up. Use a controlled movement. If you struggle with pull-ups, you can use bands for assistance, or use the lat pulldown until you build up enough strength.

Exercise #2: Deadlifts

Next, deadlifts for thickness. Keep your back straight, chest up, head in a neutral position - brace your core and lock everything in before you begin the movement, then pull the bar up, keeping it as close to your shins as possible using your hamstrings, glutes and low back. Remember, the arms are just hooks along for the ride, don’t pull with your arms, unless you want to end up tearing a bicep! We’ve got a great deadlift tutorial on youtube already that we will link to below if you need more assistance.

Exercise #3: Barbell Rows

Finally, Bent Over Barbell Rows for density - keep your torso parallel to the ground - and brace your core. A little body english is ok on this exercise - but still keep the movement as controlled as possible. Row the weight up to your mid stomach, pulling with your elbows, and control the weight back down. If you’ve got a seal row, like the arsenal strength one we have at the blue star facility - use it instead.

With an intense workout like this - you’ll want to ensure you’re consuming blue star nutraceuticals amino fast during your workout. Only AminoFast is formulated with clinically-validated ingredients that provide fast-acting, long-lasting carbohydrates, muscle-sparing branched chain amino acids, and hyper-hydrating electrolytes that your body needs to conquer the most gruelling workouts. Simply put, this isn’t your typical rainbow coloured sugar water you find at your local convenience store.

Smash the thumbs up button if you liked this video, and subscribe to Blue Star Nutraceuticals for more kick ass workouts and videos just like this.

Until Next Time - Train Hard - Finish Strong!
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