https://www.nutra-365.com/tags/pull-up/ Sat 12 Sep 2026 04:40:28 +0200 https://www.nutra-365.com/videos/366/upper-back-calves-workout-day-54-kris-gethin-s-8-week-hardcore-training-program/
The journey is nearly at an end, my friends. I'll talk tomorrow about life after this program. But for now, let's crush it one last time! Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pRFBPw Kaged Muscle Supplements ► http://bbcom.me/2pRPP2n Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pRTME0 This is it, our final workout together, and by now I'm sure you wish you still had some vapors left to run on. At this point, you're probably going on sheer determination alone! This journey should have taught you a lot about yourself, who you are as a person, and where you need to learn to dig deeper in life. You should now be more in tune with your body, the food it likes to run on, and the workouts that etch extra detail into your physique. Reaching the end of this 8-week transformation is a truly momentous occasion in your life, and as I've already said this week, I'm really proud of you. Before we talk about goal setting and prepping for your Sunday photo shoot, let's just get this workout crushed one last time. Same as always, get that Pre-Kaged in! | Upper back & Calves Workout | 1. Morning cardio - 55 minutes 2. Incline Dumbbell Row - 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set 3. Bent-Over Dumbbell Row - 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set 4. Wide-Grip Lat Pull-Down - 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set. 5. Rope Lat Pull-Down - 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set. 6. Calf Press on Hack Squat Machine - 5 sets of 30, 25, 20, 15, 10 reps, resting equivalent to reps: 30, 25, 20, 15 sec. after each successive set. 7. Standing Calf Raise Facing Hack Squat Machine - 5 sets of 10, 15, 20, 25, 30 reps, resting equivalent to reps: 10, 15, 20, 25 sec. after each successive set 8. Evening Cardio - 55 Minutes ========================================­===== | Recommended Supplements | Kaged Muscle Pre-Kaged ► http://bbcom.me/2pS4Px0 - Revolutionary Pre-Workout Primer! - Supercharge your Adrenaline and Increase Workout Performance! Kaged Muscle Re-Kaged ► http://bbcom.me/2pS4RoC - Whey Protein Isolate Powder to Support Muscle Growth* - Designed to Support Lean Muscle Gain with Anabolic Protein Fuel* Kaged Muscle In-Kaged ► http://bbcom.me/2pRPXin - Intra-Workout Endurance Fuel - Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts* ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2onex92 Fitness Articles ► http://bbcom.me/2onjfnb #1 Online Supplement Store ► http://bbcom.me/2onjr66 Free Fitness Plans ► http://bbcom.me/2on7Y6E #1 Women's Fitness Site ► http://bbcom.me/2onff6k ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 09 Jun 2017 09:45:33 +0200 https://www.nutra-365.com/videos/366/upper-back-calves-workout-day-54-kris-gethin-s-8-week-hardcore-training-program/ https://www.nutra-365.com/videos/372/upper-back-calves-workout-day-40-kris-gethin-s-8-week-hardcore-training-program/
Control your environment by making sure you can always get the nutrition your need. Today we'll hit pullovers to work on the upper back, some standing calf raises, and some donkey calf raises to hit the lower body. Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pRFBPw Kaged Muscle Supplements ► http://bbcom.me/2pRPP2n Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pRTME0 Today I've arrived in Tampa to interview Dr. Sponaugle, medical director at the Sponaugle Wellness Institute. Then I'm hitting Powerhouse Gym for my workout. The gym was set up by good friend, Chris Cavallini of Nutrition Solutions. As I travel, I carry my Nutrition Solutions meals with me. I even pack some extra meals, because I never know when there will be a flight delay or some other problem. This is what I mean when I say control your environment. Don't leave yourself so thinly spread that one small obstacle can derail your progress. The hotel I'm staying at happens to have cooking facilities in my room, but I didn't know that, so I was already prepared. During today's back workout, I'm largely focusing on pull-over movements to reduce the amount of flexion in my biceps, which you get from rows and pull-downs. This is to help take my grip out of the equation so it doesn't limit my back progress. When it's time for calves, if you don't have a standing calf machine or donkey press, just do them on the leg press. My PM cardio today is going to be a functional workout with Chris, because it's giving me something new to focus on for the day—and give me a bit of added accountability. I'm beat, so I figured it would be a smart move to get Chris down here and prevent me from screwing off. It's also my birthday today, which is the perfect example of not allowing occasions like this to derail you. You can always celebrate with temporary measures, but your success will be forever if you remain committed. | Upper back & Calves Workout | 1. Morning cardio - 45 minutes 2. Machine Pull-Over - 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set. 3. Straight-Arm Dumbbell Pull-Over - 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set. 4. Straight-Arm Pull-Down - 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set. 5. Lat Pull-Down - 3 sets of 20, 25, 30 reps. Resting 20 sec. after first set, 25 sec. after second set. Use a mag bar if possible. If your gym does not have a mag bar, use a D-grip lat pulldown bar. 6. Machine Shrug - 6 sets of 30, 20, 10, 20, 25, 30 reps. Rest periods between each set equals the number of reps completed, in seconds. For example, if you complete 30 reps, rest for 30 seconds. Following the third set only, rest for 1 min., then begin the fourth set. 7. Standing Calf Raise - 3 sets of 30, 20, 10 reps, resting 30 sec. after first set, 20 sec. after second set. 8. Donkey Calf Raise - 3 sets of 20, 25, 30 reps, resting 20 sec. after first set, 25 sec. after second set. 9. Evening Cardio - 45 minutes ========================================­===== | Recommended Supplements | Kaged Muscle Pre-Kaged ► http://bbcom.me/2pS4Px0 - Revolutionary Pre-Workout Primer! - Supercharge your Adrenaline and Increase Workout Performance! Kaged Muscle Re-Kaged ► http://bbcom.me/2pS4RoC - Whey Protein Isolate Powder to Support Muscle Growth* - Designed to Support Lean Muscle Gain with Anabolic Protein Fuel* Kaged Muscle In-Kaged ► http://bbcom.me/2pRPXin - Intra-Workout Endurance Fuel - Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts* ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2onex92 Fitness Articles ► http://bbcom.me/2onjfnb #1 Online Supplement Store ► http://bbcom.me/2onjr66 Free Fitness Plans ► http://bbcom.me/2on7Y6E #1 Women's Fitness Site ► http://bbcom.me/2onff6k ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 26 May 2017 10:52:36 +0200 https://www.nutra-365.com/videos/372/upper-back-calves-workout-day-40-kris-gethin-s-8-week-hardcore-training-program/ https://www.nutra-365.com/videos/380/upper-back-calves-workout-day-19-kris-gethin-s-8-week-hardcore-training-program/
They may not be the sought-after mirror muscles, but a built back and strong calves are key when it comes to a symmetrical physique. It's the last training day of the week—make it count! Kris Gethin's Pre-Intra-Post Supplement Stack ► http://bbcom.me/2pr88y5 Kaged Muscle Supplements ► http://bbcom.me/2pr0fsn Get Kris Gethin's 8-Week Hardcore Training Program ► http://bbcom.me/2pr0svF It's here, the end of Week 3! Last night, I didn't quite get the sleep I should have, but I still have to keep on pushing forward at all costs. On my way to the gym this morning, I'm letting my music and Pre-Kaged heighten my mental awareness, so I'm ready for this battle. With the weekend upon us, I want to remind you about consistency—it's imperative you never let this slip. There's no point having the best supplements, diet, or workout plan without consistency! We're on upper back and calves today, so let's crush this workout and finish this week strong. | Workout | 1. Morning cardio - 30 minutes 2. Dumbbell seal row - 3 sets of 10/10 reps. All three sets are dropsets. Perform 10 reps, then reduce the weight and complete another 10 reps. Rest 60 sec. 3. Incline straight-arm pull-over - 3 sets of 12 reps, rest 60 sec 4. Bent-over barbell row - 3 sets of 10 reps, rest 60 sec. 5. Superset Seated EZ-bar shrug - 3 sets of 20 reps, no rest Calf press - 3 sets of 20-30 reps 6. Evening Cardio - 30 minutes ========================================­===== | Recommended Supplements | Kaged Muscle Pre-Kaged ► http://bbcom.me/2prbT6l - Revolutionary Pre-Workout Primer! - Supercharge your Adrenaline and Increase Workout Performance! Kaged Muscle Re-Kaged ► http://bbcom.me/2prdpWe - Whey Protein Isolate Powder to Support Muscle Growth* - Designed to Support Lean Muscle Gain with Anabolic Protein Fuel* Kaged Muscle In-Kaged ► http://bbcom.me/2priayZ - Intra-Workout Endurance Fuel - Proven, Patented Ingredients to Help Improve Endurance, and Enhance Your Toughest Workouts* ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2onex92 Fitness Articles ► http://bbcom.me/2onjfnb #1 Online Supplement Store ► http://bbcom.me/2onjr66 Free Fitness Plans ► http://bbcom.me/2on7Y6E #1 Women's Fitness Site ► http://bbcom.me/2onff6k ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 05 May 2017 23:05:44 +0200 https://www.nutra-365.com/videos/380/upper-back-calves-workout-day-19-kris-gethin-s-8-week-hardcore-training-program/ https://www.nutra-365.com/videos/402/lean-strength-back-and-biceps-workout-lee-constantinou/
This Lean Strength workout by Bodybuilding.com Team Athlete and fitness coach Lee Constantinou will be big on form, big on weights, and big on growth. Recommended Supplements ► http://bbcom.me/2lhHq61 Top 50 Best Supplements ► http://bbcom.me/2lhMOpC Lee Constantinou's Lean Strength Back and Biceps Workout ► http://bbcom.me/2lhKmiZ Compared to some bodybuilding workouts, you get lots of rest but not because Lee Constantinou is a nice guy (although he is). He wants you to be able to fully recuperate between sets so you can apply maximum intensity at every set. "If you rush your rest, you're not going to have that same focus and intensity," Constantinou says. "Work hard, rest, and focus on your technique. You'll see bigger, wider lats and beefier biceps." | Rack pull | After warming up adequately, load your 5RM weight and see if it lives up to its name. A sixth rep should feel like a questionable proposition in each set. Keep your back straight, chest lifted, core tight. Sit back on your heels and drive through your hips; squeeze your glutes as you drive up. Pull your shoulder blades back so you can engage your lats; squeeze your lower back muscles as you lift. Use straps if you need to. Rest the full 3 minutes so you're ready to give it your all in every single set. | Weighted wide-grip pull-up | If a set of 6 reps isn't anywhere near failure for you, load up with either chains or a belt—whatever you have access to. Make sure you grip is outside shoulder width, and keep your chest lifted throughout the movement to fully engage your back muscles. Try not to round your shoulders forward, or you'll lose tension in your lats. Use part of your rest period to add more chain or more weights to your belt so you can hit failure at 6 reps. | Single-arm dumbbell row | Start with a warm-up set using light weight, then take 3 sets to failure at around 8 reps apiece. Use a slightly inclined bench to reduce pressure on your lower back and so you can fully engage and then stretch out your lats. Go straight from one arm to the other, working the weaker side first if possible. Keep your workout balanced so you isolate each lat equally. Then rest up. | Pull-down superset | You're not going to rest between exercises here, but you will get a 2-minute rest between supersets. You'll start the superset with a compound movement, the underhand pull-down, and then then move into an isolation exercise, the straight-arm pull-down. In both exercises, if the first set it too easy, make sure you increase the weight enough so you can maintain intensity, but no so much that you can't hit those 10 reps. | Barbell curl | Use just the bar for a warm-up set, then go straight to a weight where you'll fail at right around 8 reps per set. Keep your knees slightly flexed and your feet hip-width apart. Pull you shoulder blades back and fully straighten out your arms so you can get a full stretch across your biceps. At these heavier weights, you can relax your technique slightly to get the weights up. Just be sure you can control the negative portion and fully straighten your arms at the end to give your biceps a good stretch. | Standing hammer curls | Go heavy to the bitter end! Use a weight that causes you to fail at around 8 reps. Focus on squeezing each biceps on the way up, then slowly control the weight on the way down. Toward the end, if you find yourself loosening up your technique to raise the weight, be sure to balance it by focusing on a slow, controlled negative movement. ========================================­===== | Recommended Supplements | Pro Jym Protein ► http://bbcom.me/2lhFwCj - Blended Protein Supplement for Maximum Effectiveness* - Made with the Highest Quality Whey, Casein, and Egg Proteins Kaged Muscle Pre-Kaged ► http://bbcom.me/2lhG0bw - Revolutionary Pre-Workout Primer! - Supercharge your Adrenaline and Increase Workout Performance! Carbon Recover by Layne Norton ► http://bbcom.me/2lhC3DD - Post Workout Formula* - Designed to Support Lean Body Mass and Improve Recovery* ========================================­===== | Bodybuilding.com | Sales & Specials ► http://bbcom.me/2lhHq61 Fitness Articles ► http://bbcom.me/2lhHsL8 #1 Online Supplement Store ► http://bbcom.me/2lhJV8l Free Fitness Plans ► http://bbcom.me/2lhxGZw #1 Women's Fitness Site ► http://bbcom.me/2lhALbZ ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Fri 24 Feb 2017 08:57:32 +0200 https://www.nutra-365.com/videos/402/lean-strength-back-and-biceps-workout-lee-constantinou/ https://www.nutra-365.com/videos/440/working-the-bar-scott-mathison-performix-athlete-profile/
Growing up, I was always motivated to get better. I wanted to push my physical limits and discover what was possible. Scott Mathison's Back Workout ► http://bbcom.me/2cKjGbH Check out our full line of Performix Products ► http://bbcom.me/2cg23QL ========================================­===== | Scott's Favorite Supplements | Iridium Series IONi Pre-Workout ► http://bbcom.me/2cg1OoR - Multi-Phase Pre-Workout With Time-Release Phosphatidic Acid* - Designed Exclusively For Elite Athletes Seeking To Sharpen Their Edge* ISOi 9:2:2 BCAA ► http://bbcom.me/2cg31wo - Multi-Phase BCAA with Advanced Peptide Complex* - A Dynamic Formula Designed to Support and Sustain Every Ounce of Muscle You Gain* Pro Whey+ ► http://bbcom.me/2cg2fiW - 22G Of Protein With Time-Release Amino Beads For Amplified Strength And Recovery* - Designed To Support Extended Muscle Protein Synthesis PUMP Pre-Workout ► http://bbcom.me/2cg1Mxf - Pre-Workout Powder For Explosive Workouts - Advanced Pre-Workout With Agmatine For Extra Pump And Performance ========================================­===== | Bodybuilding.com | Fitness Apps ► http://bbcom.me/2cg2ZEM Sales & Specials ► http://bbcom.me/2cg2OJy Fitness Articles ► http://bbcom.me/2cg1lDb #1 Online Supplement Store ► http://bbcom.me/2cg3izn Free Fitness Plans ► http://bbcom.me/2cg2gnd #1 Women's Fitness Site ► http://bbcom.me/2cg2475 ========================================­===== | Follow Us | YouTube ► http://bit.ly/1RSJFa4 Facebook ► http://on.fb.me/1lomhpr Instagram ► http://bit.ly/1LzBxab Twitter ► http://bit.ly/1RSJQlL Google+ ► http://bit.ly/1NRe8qu Pinterest ► http://bit.ly/1OOZgY4 Spotify ► http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Wed 21 Sep 2016 20:05:06 +0200 https://www.nutra-365.com/videos/440/working-the-bar-scott-mathison-performix-athlete-profile/ https://www.nutra-365.com/videos/511/how-to-do-a-burpee-pull-up-exercise-guide/
1. Begin standing under a bar with your legs shoulder-width apart. This will be your starting position. 2. Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor. Inhale as you perform this portion of the movement. 3. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent. This should be done quickly. 4. From this position, press up like you're doing a push-up and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up. 5. Finish the movement by jumping in the air and bringing your hands over your head to grab a strong hold on the bar. Immediately pull yourself up until your chin is just above the bar. This is one repetition. 6. Descend from the pull-up by allowing your arms to extend and then let go of the bar to return to the ground. Repeat for recommended number of repetitions. Type: Plyometrics Main Muscle Worked: Lats Other Muscles: Biceps, Calves, Glutes, Hamstrings, Lats Equipment: Other Mechanics Type: Compound Level: Expert Bodybuilding.com: SALES & SPECIALS: http://bbcom.me/1M1kX2d FITNESS ARTICLES: http://bbcom.me/1PuUeSf #1 ONLINE SUPPLEMENT STORE: http://bbcom.me/1GncYjv FREE FITNESS PLANS: http://bbcom.me/1jQBsHz Follow Us: YOUTUBE: http://bit.ly/1RSJFa4 FACEBOOK: http://on.fb.me/1lomhpr INSTAGRAM: http://bit.ly/1LzBxab TWITTER: http://bit.ly/1RSJQlL GOOGLE+: http://bit.ly/1NRe8qu PINTEREST: http://bit.ly/1OOZgY4 SPOTIFY: http://spoti.fi/1NRebm0 We are Bodybuilding.com. Your transformation is our passion. We are your personal trainer, your nutritionist, your supplement expert, your lifting partner, your support group. We provide the technology, tools and products you need to burn fat, build muscle and become your best self. ]]> Sat 20 Feb 2016 18:48:59 +0200 https://www.nutra-365.com/videos/511/how-to-do-a-burpee-pull-up-exercise-guide/