🦍🦄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

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://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

😡MAD-MINUTE METABOLIC-MELTDOWNS!

💩My white shorts turn into brown shorts after this bad boy! And my SpeedShred and StreamFIT fans will remember this one! The MAD MINUTE has been one of my most popular metabolic training templates over the years. It's 3 moves that work your whole body done for 20 seconds each back-to-back-to-back for one minute of maniacal metabolic mayhem. Done right, it's so challenging you absolutely must rest a full minute between rounds. I've since modified and improved the template by adding a short 5-second rest and transition period between moves to max out the intensity and make sure you get a full 20 seconds on each drill.

✅OPTION A- Beginner Bodyweight

- Perform each move for 20 seconds of work with 5 seconds of rest between moves:

1. Skater Jumps
2. Mountain Climbers
3. Drop Squats

- That's 1 round. Perform 5-10 rounds, resting 1 minute between rounds.

✅OPTION B- Advanced Bodyweight

- Perform each move for 20 seconds of work with 5 seconds of rest between moves:

1. Pullups (or Inverted Rows)
2. Pushup to Superman Pushup
3. Split Tuck Jumps

- That's 1 round. Perform 5-10 rounds, resting 1 minute between rounds.

✅OPTION C- Sandbag

- Perform each move for 20 seconds of work with 5 seconds of rest between moves:

1. Cleans
2. Overhead Presses
3. Front Squats

- That's 1 round. Perform 5-10 rounds, resting 1 minute between rounds.

🏝Go to GardenOfGainz.com to see where to get my sandbags for a discount!

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://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

🔥15-MINUTE BARBELL ABS-BLASTER!

🤯Try this terrific total body circuit with a core training emphasis. Just place a barbell into the corner of a wall or a landmine post and get to work! Perform each move for 40 seconds of work and 20 seconds of rest:

1. Abs Rollouts- to the Left
2. Abs Rollouts- to the Right
3. ISO Squat Presses
4. Rolling Overhead 1-Arm Pushup- Left
5. Rolling Overhead 1-Arm Pushup- Right
6. Row to Rotational Clean- Left
7. Row to Rotational Clean- Right
8. Rolling Archer 1-Arm Pushup- Left
9. Rolling Archer 1-Arm Pushup- Right
10. Contralateral Hip-Hinge to Row- Left Leg, Right Arm
11. Contralateral Hip-Hinge to Row- Right Leg, Left Arm
12. Bottom-Half Turkish Get-Up- Left
13. Bottom-Half Turkish Get-Up- Right
14. Reverse Lunge to Press Passes- Left Leg
15. Reverse Lunge to Press Passes- Right Leg

📝That's 1 round. Perform 1, 2, or 3 rounds based on schedule and fitness level.

✅I highly recommend adding the PURMOTION WAR HAMMER 🔨 barbell/landmine attachment. It allows for more space and separation from the bar and plates. Plus it's more grip-friendly. It comes in a short (less expensive) and long version. If I had to pick one, it would the long version because it allows you to place it on your shoulders for squats and lunges (with the option of a bar pad).

🍊Get 10% off this attachment and all PURMOTION equipment with my coupon code:

TheDailyBJ

🏝And see all of my gear at GardenOfGainz.com!

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://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

🏀8-MOVE STABILITY BALL SHRED CIRCUIT!

🤯Boost metabolism, burn fat, and build muscle with a stability ball and a pair of dumbbells! Perform each move for 60 seconds of work with 15 seconds of rest between moves:

1. Leaning Shoulder Press
2. Hack Squat
3. Lying Pullover
4. Shifting Alternating Chest Presses
5. 3-Point Bent-Over Row- Left Arm
6. 3-Point Bent-Over Row- Right Arm
7. Leg Curl
8. Atomic Pushup

✅That's 1 round. Do 3-5 rounds, resting 1-2 minutes between rounds. It's an excellent shoulder-friendly pressing variation you should really try if you have mobility issues.

🏡For more home workouts you can take to the gym, get a free 3-day trial of TheDailyBJ.com today! 💻📲 

https://www.thedailybj.com/

💥MY 10 FAVORITE HAMSTRINGS EXERCISES!

🤯By far the biggest request I've gotten is to share my favorite hamstrings (or MAN-STRINGS) exercises. Here are my top 10, using a mix of basic and premium equipment. The key to building your hamstrings is to perform an eclectic mix of knee flexion (leg curls) and hip extension (hip-hinging) moves to work both the low and high hamstrings. Moves like stability ball leg curls kill 2 birds with one stone by training knee flexion while maintaining hip extension, making it the most important move if you had to pick just one.

1. Band Leg Curls 
2. Stability Ball Leg Curls
3. Band-Resisted Rolling Leg Curls
4. Feet-Elevated Hip-Thrusts
5. 1-Arm Bulgarian Hip-Hinges
6. Swings
7. Glute-Ham Raises (GHR) & Russian Leg Curls
8. Wide-Stance Landmine Sumo Hip-Hinges
9. 1-Arm Landmine Hip-Hinges
10. Dual Landmine Hip-Hinges (Parallel & Staggered)

Get my bands here:

https://www.gardenofgainz.com/equipment/#/resistance-bands-1/

Get 10% off all Purmotion landmine equipment with my coupon code:

TheDailyBJ

🧠The hamstrings are a very powerful muscle group that leans more fast-twitch so it responds handsomely to lower (3-6) to medium reps (8-12). But like with any muscle group, for max GAINZ use all loads and all rep ranges for best results. I love doing lower reps with high-tension strength moves like GHRs and Hip-Hinges. The band, single-leg, and bodyweight work is great for higher reps for more metabolic stress (pump and burn).

Are you an advanced trainee looking to build serious muscle while staying lean year-round? Then join my online coaching group GORILLACORN GAINZ to follow my exact training plan:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

20-Minute Calorie-Crushing Dumbbells Circuit!

🤯Munch on these metabolic combos you can do at home or take to the gym! Perform each move for 90 seconds of work with 30 seconds of rest between moves:

1. Tall Kneeling Hammer 🔨 Curl to Front Raise
2. 1-Arm Side Bend to Lateral Lunge- Left Side
3. 1-Arm Side Bend to Lateral Lunge- Right Side
4. Bulgarian Hip-Hinge to Reverse Fly- Left Side
5. Bulgarian Hip-Hinge to Reverse Fly- Right Side
6. Bulgarian Split Squat to Lateral Raise- Left Side
7. Bulgarian Split Squat to Lateral Raise- Right Side
8. Fly to Pullover
9. Row to Good-Morning
10. Front Squat to Arnold Press

📝That's 1 round that takes 20 minutes to complete. Do 1, 2, or 3 rounds based on schedule and fitness level.

🏡For more home workouts 💪🏼 you can take to the gym, get a free 3-day trial of TheDailyBJ.com! It's the ONLY place to access all my latest & greatest programs:

https://www.thedailybj.com/

🔥BANDS & BELLS METCON CIRCUIT!

🤯Melt fat and turbo-charge your metabolism with this 6-move circuit using resistance bands and kettlebells. Perform each move for max reps in 45 seconds with 15 seconds of rest between moves. For best results, wear pink flamingo spandex shorts.

1. Double-Banded Jack Pull-Aparts
2. Banded Kettlebell Swings
3. Band Split Thruster- Left Leg
4. Band Split Thruster- Right Leg
5. Kettlebell Halo to Squat
6. Kettlebell Goblet Clean to Reverse Lunge

📝That's 1 round. Perform 3-5 rounds, resting 1-2 minutes between rounds.

Get my bands here:

https://www.gardenofgainz.com/equipment/#/resistance-bands-1/

🏡Get a free 3-day trial to my monthly at-home fat loss programs here:

https://www.thedailybj.com/

🔥6-MOVE 30-MINUTE BODYWEIGHT FAT-BURNER!

😘Here's a great anytime, anywhere damage control workout for Labor Day Weekend. Perform each move for a minute with little to no rest between moves:

1. Dive-Bomber Pushup
2. Skater Jump to Hip-Hinge
3. Rolling Plank
4. Lunge to Lunge Jump
5. Walkout to Plyo Pushup
6. 3-Position In-And-Outs

📝That's 1 round. Do up to 5 total rounds, resting a minute between rounds.

🏡Get a free 3-day trial to my monthly at-home fat loss programs here:

https://www.thedailybj.com/

🦍MY 10 FAVORITE QUAD EXERCISES!

🤯Don't skip leg day, son! Do any combination of these 10 muscle moves to become QUADZILLA! The quads are most active on knee extension and hip flexion movements. So any squatting or lunging (and leg/knee raises) will target the quads. But these are my 10 favorite quad-builders that are also easy on the knees and back and great for home gym setups. MOVE 2 is shown first FYI!

1. Quad/Close-Stance Bulgarian Split Squats
2. 1-Arm Ipsilateral X-Band Bulgarian Split Squats
3. Extended Bulgarian Split Squats
4. Bandbell Bulgarian Split Squats
5. Goblet Squats (+ Double X-Band)
6. Band-Resisted Forward Lunges
7. Heels-Elevated Squats
8. Band Sissy Squats 
9. Self-Assisted Single-Leg Squats
10. Landmine WISHBONE Hack Squat (Get 10% off with coupon code: TheDailyBJ)

Get my bands here:

https://www.gardenofgainz.com/equipment/#/resistance-bands-1/

📝HONORABLE MENTIONS: I also really like biking/cycling, sled pushes, backward sled walking/dragging, backward uphill walking, and leg extensions for quad development.

🧠The quads have a healthy mix of slow and fast-twitch muscle fibers so be sure to use all loads and all rep ranges for max gainz. That being said, I would set a minimum goal of 30-60 seconds of time-under-tension per set if your goal is strictly muscle gain. I even do sets of 1-2+ minutes at a time for serious pump and burn and metabolic stress. I find these protocols not only lead to more muscle gain and less joint stress, but they also bulletproof the joints and prepare your body for small doses of heavier work. It's all about longevity, baby!

Want to build muscle and follow my exact training plan? Join my GORILLACORN GAINZ training program:

https://programs.gorillacorngainz.com/p/gorillacorn-gainz-standard-pass/

🥛THE CHESTICLES CHISELER!

🤯This is one of my favorite metabolic bodybuilding protocols to build the chesticles of your dreams. Perform each move for max reps with only 15-30 seconds of rest between moves. If it's too hard, just cut the dips and/or the pushups.

1. 1.5-Rep Dips
2. Bottoms-Up Pushups
3. Constant Tension Incline Chest Presses
4. Band/Cable Low Chest Flys

📝That's 1 round. Perform 1 round as a quick finisher. Perform 2-4 rounds for a full chest workout. Rest a full 2-3 minutes between rounds. Once you can consistently get more than 10 reps on the first move, add weight via weight vest or a dip belt.

💰I'm using the Lebert EQualizer dip and pushup bars. Get them here:

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

Get $40 off with my coupon code:

TheDailyBJ