🦍🦄30-REP REAR DELT RIPPER!

💪🏼Here's an excellent protocol to rip up your rear delts, muscle-up your upper back, and improve posture and performance on nearly every exercises. Perform each move for 10 reps followed by a 10-second hold with little to no rest between moves:

1. Overhand-grip reverse fly
2. Overhand-grip low reverse fly (⬆️arrow-position)
3. Hammer-grip reverse fly

🤯That's 1 round. Do 3-5 rounds. If doing straight sets of this, rest 1-2 minutes between rounds. Otherwise pair it with one or more non-competitive exercises that work different areas of your body.

📝Do this as a starter or finisher or on off-days for active recovery. You can also do it as a filler between sets of presses, dips, pushups, etc. Flooding the upper back with blood can actually improve stability and ultimately performance on moves like heavy presses so it makes a lot of sense to pair them with this rear delt complex.

🏝Go to GardenOfGainz.com to see where to get the resistance cords/cable alternative I'm using in the videos.

Enjoy!

BJG

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🥩BRO-CENTRIC PRECIOUS PUMPS CIRCUIT!

🥩BRO-CENTRIC PRECIOUS PUMPS CIRCUIT!

🤯All you need are bands/cables and a bodyweight training system/gymnastics rings for a joint-friendly, sleeve-splitting pump that's so precious even Gollum💎will be jealous. Perform each move for 50 seconds of work with 10 seconds of rest between moves:

1. Face Pull with DIESEL ACCESSORY STRAP
2. CROSSOVER SYMMETRY Chest Fly
3. CROSSOVER SYMMETRY Reverse Fly
4. CROSSOVER SYMMETRY Straight-Arm Lat Pulldown
5. RBT Alternating ISO Chest Press
6. RBT Alternating ISO Row
7. RBT Pulsing Lateral Raise
8. AIRFIT Hanging Triceps Extension
9. AIRFIT Hanging Biceps Curl
10. OPTIONAL: Predator/Upper Body Erg, Battle Ropes, or Upper Body Cardio of Choice

📝That's 1 round. Do 2-4 rounds, resting 1-2 minutes between rounds. As always, sleeves (and shirts) are optional. Enjoy, tag a swolemate, and have a killer weekend, FitFam!