Today’s workout is dedicated to back and biceps. Couple of the muscle groups heavily engaged in the back lever. Obviously that’s our goal right now for the next several months. 1.Back Lever Again the back lever, I am still helping him with it but I am feeling his strength is growing everyday. I am anticipating [...]
Today’s workout is dedicated to back and biceps. Couple of the muscle groups heavily engaged in the back lever. Obviously that’s our goal right now for the next several months.
| Exercises | Repetitions | Engaged Muscles |
|---|---|---|
| Back Lever | 5x1 | Shoulders, chest, back, biceps |
| Inverted Shoulder Circles | 3x8 | Shoulders, back, lats |
| Reverse Hypers | 3x8 | Lower Back, arms |
| Boat | 3x8 | Back |
| Biceps Curls | 3x8 | Biceps |
| Isolated Biceps Curls | 3x8 | Biceps |
| Dragon Flag | 3x8 | Abs, arms |
| Wrist Curls | 3x15 | Forearm |
1.Back Lever
Again the back lever, I am still helping him with it but I am feeling his strength is growing everyday. I am anticipating the day when Tosho will be holding it straddled with ease.
2.Inverted Shoulder Circles
Great exercise! On the way up you are working your shoulders and on the way down you are working your whole back. Keep the elbows locked, important!
3.Reverse Hypers
Another exercise for the back lever, his back needs more work to catch up with his abs.
4.Boat
Yet another one to target the back muscles. Try holding it for time on your last repetitions, you’ll feel your back burning.
5.Biceps Curls
Now let’s move onto the biceps. Keep the pace stable, relatively slow. You want a clean and steady execution for maximum strength gains.
6.Isolated Biceps Curls
Now focus on the arms separately.
7.Dragon Flag
Let’s not forget about the abs! It’s easy to tell his dragon flag is there but needs more polishing until he completely masters it. :)
8.Wrist Curls
And the oftenly forgotten muscle groups of the forearm.
-Arthlete
