Body By Bfit

So i was asked what is my favorite back exercise. And recently it has become the Dumbbell Rows. It real builds the mass of your entire back. So here’s a clip. Enjoy. Happy Sunday.

Fall is almost here, which means time for new workout goals. Im starting this new 4 day workout which involves upper body and lower body splits. I need growth. If interested in this plan, please dm for more info.

Finally back to 405. Not completely clean but I’m happy. The last three months i had “golfers elbow” so it’s been tough to attempt this amount of weight again. Getting there slowly. New goals.

So i call these “ Scoops”. Lol. But these flys are amazing for upper chest. I like doing the 28 method which means 7 reps with both arms, 7 with the right, 7 with the left and 7 full reps again. Try it and enjoy.

So here’s a leg exercise i did today. It was my isolated one leg lunge. Instead of switching legs each time, this version allows me to concentrate on shooting the blood into one leg and maximizing the pump. If you want a great closing exercise to your leg day, try these. 10 sets of 10 on each leg. 💪🏾💪🏾

Do you want to build size and strength in your back? Then you have to Row and Row. 5 sets of 7-9. Please drop set.

Plate Rows. A different version to your normal t-bar rows. This was a great pump for my lats. Please try this version and focus on holding the squeeze. Try 4 sets of 12-15.

Here is part 2: The feel of that one arm lat pulldown is amazing. It’s a great way to build a wider back and gain strength. Try and keep that back straight and prevent the leaning to right or left. 5 sets of 10.

Here is part 2: The feel of that one arm lat pulldown is amazing. It’s a great way to build a wider back and gain strength. Try and keep that back straight and prevent the leaning to right or left. 5 sets of 10.

Part 1: Close grip pulldowns. 5 sets of 15. This is a great way to increase the strength in your back. Here are some tips.
* Control the weight all through the movement and do not pull the bar using your forearms.
* Do not allow your head to stick out as you pull.
* Sit tall and avoid rounding the upper back.

Part 3: Sometimes you have to go back to the basics. Triceps Overhead Press. 4 sets of 10,10,15,15. If you want add a 5th set of 30. If you do have bad elbows, this exercise may not be for you.

Part two: DIPS AND MORE DIPS. Please do not forget the benefits of having these as part of your workout.

Sometimes the day can be just machines. Here is one of my favorite exercise. Cable Fly on the incline bench. Excellent finisher if you destroyed chest or a great warm up before you get into the bench press. The most important thing to remember is shocking those muscles. Don’t be basic!!!!!!!

Pleaseee tell me that you want a change to a basic bicep curl. Well if you do. Here you go. Try this version on the last pulldown machine. Let the arm full extend out to really stretch that bicep head. Keep those elbows up. Try this out. 4 sets of 15.

Here’s the other exercise of the day. Bicep curls. But not just any basic curls. We are doing 21s. ..
First 7 reps- Half Rep from bottom to middle
Next 7 reps- Half Rep from middle to head
Last 7 reps- Full Rep from bottom to head. ..
Perform for sets of this for a total of 21.

Brand new day——-Three More Exercises of the Day. Here is #1 : Hack Squats with negatives. Countdown from 5-1 as you drop into your deep squat. Hands can go to your side or behind your head.

And for the final exercise of day. #3 is an actual combo. Chest for 6 sets of 12-15 and Machine Incline Press for 6 sets of 8. This was my finisher for the day.

Exercise #2 of the Day: Incline Chest Press - 4 sets of 12-15. Let the weights stretch that chest. Lock those wrists. Enjoy.