jeff nippard program pdf My Next Bodybuilding Show! | Bulking Physique and Posing Update

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▹ MY INTERMITTENT FASTING SCIENCE VIDEO →
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IN THIS VIDEO ▹

BACK WORKOUT:

Power Shrug: 4 sets of 10-12 reps
- Focus on explosive power, use moderate leg drive to get the bar moving, use straps and a lifting belt for support as needed.

Machine Lat Pulldown: 4 sets of 10+8
- 30-45 degree lean back, complete 10 reps with a wider grip (1.5x shoulder width), then 8 reps with a narrower grip (1x shoulder width). Focus on driving elbows down.

Chest Supported T Bar Row: 3 sets of 8-10
- Double overhand grip, 1.5x shoulder width grip. Squeeze shoulder blades together at the top of each rep using slight momentum to generate explosive squeeze. Controlled eccentric. Use straps if needed to overload.

Rope Facepull: 3 sets of 15-20 reps
- Trap focused facepull = squeeze shoulder bladed together on each rep. Go relatively heavy and position your foot on the cable upright for added support. Think of this movement as a "high row" with a rope and pull through your chin.

Standing EZ Bar Curl: 4 sets of 8-10 reps
- Focus on keeping elbows back, using moderate cheating on the last 2 reps. Use a variety of grip widths, or whatever feels most comfortable.

Machine Preacher Curl: 3 sets of 15-20 reps
- Strict form with a controlled tempo. Mind muscle connection with the biceps for all reps.

Plate Loaded Neck Curl: 4 sets of 15-20 reps
- Use toque for head support. Minimize involvement of hands/arms. Use full range of motion and slightly faster lifting tempo (1:0:1:0)

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MUSIC
‣ BZZY - If You Only Knew ft. Lloyd

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This video was edited by Rashaun R
https://www.instagram.com/rashaun_r/

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MY HEIGHT ▹
I'm 5'5

jeff nippard program pdf My Next Bodybuilding Show! | Bulking Physique and Posing Update
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Entertainment If You Only Knew (feat. Lloyd) Stomp Me Out	Upload TimePublished on 21 Nov 2017

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