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Tyler Barnette

@tylerbarnette1

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Building a superhuman physique with this low-volume, high intensity workout for those who want lean mass. Try it out for yourself, like and share for more! Weighted Chin Ups 35lbs x 10 30lbs x 11 Make sure you use a shoulder width or wide grip to really engage the lats. Drive elbows down, squeeze at the top, and really control the eccentric to maximize growth. Take the first set just shy of failure (1 rep in reserve), and take the second set to failure for a great lats and bicep exercise. Incline Dumbbell Press 70lbs each hand x 7 65lbs each hand x 8 Drive your shoulder blades into the bench and your feet into the ground to prepare for the press. After kicking up, tilt your elbows inward slightly to avoid unnecessary load on the shoulders. Squeeze at the top of the movement and really control the weight on the way down. Utilize full ROM and take the first set just shy of failure. I like to take full rest periods with these, usually 3-4 minutes. Incline Chest Supported Rows 70lbs each hand x 8 65lbs each hand x 10 Keep your hands in a neutral grip and drive your elbows back. Squeeze at the top of the movement and always control on the way down. Keep your chest planted on the bench and push near failure (1 rep in reserve) on first set. You can push to failure on second. For this movement I usually only need three minutes rest. Incline Single Arm Overhead Tricep Extension 35lbs x 10 25lbs x 11 20lbs x 12 Since I’m really trying to grow my triceps I add an extra working set here. Keep your elbow as straight as possible as to avoid your shoulder assisting in the movement. Because this is an isolation movement, I like to push to failure on all sets, especially the last. You really should only need 90 seconds to 2 minutes rest on these. Incline Rear Delt Flys 35lbs each hand x 12 30lbs each hand x 15 PLEASE FOR THE LOVE OF GOD TRAIN YOUR REAR DELTS For rear delts I really like using higher reps, for me I’ve just found they respond a lot better to that than just picking up a heavy weight and doing lower reps. Just like with the tricep extensions, I go to failure on these. Keep a slight bend in the elbows and pin your chest to the bench to avoid the traps sneak by @tylerbarnette1
12
a month ago
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