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3-MINUTE BARBELL CHEST, TRI’S & SHOULDERS STACK from BJ Gaddour, former Men's Health fitness director and MetaShred creator.
My Gorillacorns can attest to how simple but deadlift this routine is. Perform each move for max quality reps in each minute block back-to-back-to-back:
Minute 1: 1-Arm Banded Landmine Presses- Weak Side
Minute 2: 1-Arm Banded Landmine Presses- Strong Side
Minute 3: 2-Arm Banded Landmine Presses
That’s 1 round. Do a single round as a starter or finisher. If you do multiple rounds, resting 2 minutes between rounds.
The landmine press is my favorite press variation. It’s very wrist and shoulder-friendly, gets you on your feet, and hammers the chest, shoulders, triceps, and core. Adding the band tension makes it hardest at the top where it would otherwise be easiest. It also increases triceps and serratus anterior activation.
This Metabolic Bodybuilding (MetGainz) stack builds muscle through mechanical tension on the single-arm sets as you want to pick a load that is tough to get 8-15 reps/minute. Then you extend time-under-tension and chase the pump & burn with the 2-arm presses in a state of fatigue in the 3rd & final minute. This metabolic stress and cellular swelling will also spark new growth. And this routine makes lighter loads go a longer way to spare your joints.
This is just a section from a single UPPER BODY WORKOUT in my 2019 Training Plan GORILLACORN GAINZ which is now sold out. But you can join the waitlist at:
https://programs.gorillacorngainz.com...
and be notified as soon as the doors re-open if you’re an advanced trainee looking to build more muscle and follow my exact training plan.
3-Minute Chest, Shoulders, Triceps Workout | BJ Gaddour Men's Health Muscle Gain metashred tv | |
| 56 Likes | 56 Dislikes |
| 1,526 views views | 21.2K followers |
| People & Blogs | Upload TimePublished on 21 Jan 2019 |
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