Tyler Robbins Fitness

B.Sc. Biochemistry, Certified Strength and Conditioning Specialist (CSCS), Certified CrossFit Trainer (CCFT/CF-L3), USA Weightlifting Level 1

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Beachbody's Body Beast Build: Back/Bis Modifications


In case you missed it, I have started another round of Body Beast. This time around, I am utilizing my brand-new squat rack, Olympic bar, and weight plates. The extra fitness toys will allow me to alter some of the workouts a bit to not only take advantage of different exercises, but it will also allow me to up the ante, so to speak, with various exercises.

Build: Back/Bis

Single Set
Deadlift *bar

Super Set
Dumbbell Pull-Over
Pull-Up *weight vest

Giant Set
Underhand Row *dumbbells
One-Arm Row
Reverse Fly

Single Set
Close-Grip Chin-Up *weighted vest

Single Set
Seated Bicep Curl

Single Set
1,1,2 Hammer Curl

Single Set
Bar Curl *bar

Single Set
Airplane Cobra

I personally really like the idea of starting this workout with deadlifts. Deadlifts are one of the best all-around strength workouts you can do, and although this isn't entirely a strength-based workout, it is great to start a routine with such a great exercise. I will eventually transition to reps of 15-12-6 rather than 15-12-8 as I aim to lift more and more weight on the deadlifts.

Pullu-Ups and Chin-Ups will be kept at a 10-12 rep range. If I can reach 10-12 reps in a set, then the following workout I will add a bit of weight to a weighted vest or backpack to increase the intensity. I also aim for absolutely perfect form with no kipping here, as I really want to isolate the muscles being worked. The goal of this routine is to increase muscle size, not train for a pull-up competition remember.

I use dumbbells instead of an E-Z bar on the underhand rows.

I also use my Olympic bar for the final set of curls. Sure, it isn't an E-Z bar, but it still helps to maintain strict form and work the forearms a bit more.