💪🏼BEST 15-MINUTE BODYWEIGHT UPPER BODY WORKOUT!

#YourBodyIsYourBarbell when you know how to use it, baby! 

This is a classic metabolic bodybuilding template to add slabs of muscle to your arms, chest, shoulders, and back. 

Do each move for max reps in 40 seconds with 20 seconds of rest between moves in the EXACT order outlined below:

1. Extended Pike Pushups
2. Extended Pushups
3. Feet-Elevated Inverted Rows
4. Bent-Legged Inverted Rows


That's 1 round. Do 3 rounds, resting a minute between rounds. You first do a pushing stack and then a pulling stack. 

Each stack consists of a mechanical drop set where you start with a harder version of each movement pattern and move to an easier version in a state of fatigue to extend time-under-tension and a purchase a pump that is oh so precious. 

This is yet another example of how you make lighter loads go a longer way and make your BODY-weight feel like HEAVY-weight. 

✅I'm using the Lebert EQualizer dip/row parallel bars and pushup handles:

https://www.gardenofgainz.com/equipment#/lebert-equalizers

Get $40 off with my coupon code:

TheDailyBJ

Enjoy!
BJG

PS- Are you a busy professional or parent looking to get back in shape? Get a free 3-day trial to my at-home fat loss programs today:


https://www.thedailybj.com/

PPS- Are you an advanced trainee looking to build some serious muscle and stay lean year-round. If yes, then join the waitlist for GORILLACORN GAINZ today:

https://gorillacorngainz.com/

🥩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!