Try to stay as low as you can throughout the exercise. You can use the same weight for all 3 10 rep sets of Alternating Side Squats if it feels good. Then step your left leg out to the side, into a squat and come back center. Each 2 rep combination counts as one. Step your right leg out to the side into a squat position, then step back center. For the Alternating Side to Side Squats you hold the weights in front of you close to your groin. Stick your glutes out, lock your quads and bend forward with your back straight ending parallel to the floor. We finish the set with a set of 8 Stiff Leg Deadlifts with light weights, followed immediately with no rest, by 10 reps of Alternating Side Squats. For the Stiff Leg Deadlifts we use dumbbells this time, unlike Build Legs, where we use the EZ Curl Bar. We do a set of 12 Stiff Leg Deadlifts with medium weights, followed immediately with no rest, by 10 reps of Alternating Side Squats. In this Super Set we do a set of 15 Stiff Leg Deadlifts with light weights, followed immediately with no rest, by 10 reps of Alternating Side Squats. Set #5 – Super Set – Stiff Leg Deadlift & Alt. This progression lasts forever and after we just did 2 squat moves in the prior exercises, you will be crying for mercy. Stay low so that your front knee is still bent and then for each rep, squat down, while also bending your back leg like a lunge and then come back up to the starting position. For the exercise step over the bar and bend your knees and squat pick it up. After the short rest, we reverse the progression on the right side and then the left side. After the rest you do it all in reverse with no rest, so a set of 15, then 12, then 8. For this set we do the first half of the progression on the right side, then the first half of the progression on the left side. The structure of the Progressive Sets in Body Beast are that you do a set of 15 reps with light weight, followed immediately with no rest, by a set of 12 reps with medium weigh, followed immediately with no rest, by a set of 8 reps with heavy weight. Set #4 – Progressive Set – Split Squat with EZ Bar Make sure you grab an appropriate dumbbell, so you can last through all 25 moves. In between the sets, when you are holding the weight up keep your legs slightly bent, so you are sort of half way between squatting and standing. There is a 5-10 second rest in between each set, where you need to hold the weight up. These are the same Sumo Squats we did in Build Legs. The structure of the Force Sets in Body Beast are that you do a set 5 sets of 5 reps, using the same weight without ever putting the weight down.
Body beast build back and bis vimeo full#
Set #3 – Force Set – Full to 1/2 Sumo Squat After the rest you do it all in reverse with no rest, so a set of 15, then 12, then 8. These are the same Parallel Squats we did in Build Legs, so if you need a further description of the move refer back there. When you complete the reps on one side, immediately with no rest, start the reps with the other leg. Step your right leg forward into a lunge, hold for a second, and then immediately step it back into a reverse lunge. Start the exercise with your feet next and your dumbbells at your side. You finish with a set of 8 reps with heavy weight. You then do a set of 10 reps with medium weight, followed by a short rest. Fist you do a set of 12 reps with light weight, followed by a short rest. However, each rep is a Front and Back lunge and you have to do each side so it lasts a very long time. This Single Set has no Drop Set and you do less reps on paper than other Single Sets in Body Beast.
Set #1 – Single Set – Front to Back Lunges The warm-up finishes with a quick high knee sprint. Then you do alternating reverse lunges, followed by sumo squats. You start by jogging. Then circle your knees out to warm up the hip flexors.
It consists of the same moves as the warm-up in Build legs, and is all body weight. The warm-up is 1:54 long, so make sure you make the most of it. This workout has a warm-up followed by 6 sets of the main workout, a Single Set, a Progressive Set, a Force Set, another Progressive Set and two more Super Sets.
Body beast build back and bis vimeo plus#
In just over 40 minutes, Sagi crams in 468 reps plus 60 seconds worth of abs burnouts. Bulk Legs hits all parts of your legs, quads, hamstring and calves, and is guaranteed to get rid of your chicken legs, if you push yourself. There is a reason a lot of people shy away from working out legs and this workout ups the ante by adding Progressive and Force Sets. This workout along with Build Legs are 2 of the hardest workouts I have ever done, period. Leg hypertrophy (muscle building) workout EZ Curl Bar with Weighted Plates (recommended)
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