Скачать или смотреть BFR Upper Body Ancillary Arms #2

I've added in 2 different upper body circuits that you can do with the addition of blood flow restriction training.

The advantage of using BFR is that you can use lighter loads whilst still getting improvements in strength and muscle hypertrophy.

In this session I do 2 different upper body circuits followed by some upper body soft tissue work and stretch. This is a short video to give you a highlight of the session.

Circuit one:
1a. Tate Press
1b. Skull Crushes
1c. Bicep Curl
3x12 each
30seconds between sets

Circuit two:
2a. Lat DB Raises
2b. Plate Upright Row
2c. Plate Front Raises
2d. Bent-over DB Fly
3x12 each
30seconds between sets.

Finish off with soft tissue work incorporating the barbell to trigger my biceps, triceps and forearms. Stretching included the basics of chest, bicep and lats.

Using BFR and lighter loads I am able to cut my session time down as I have less need for multiple warm-up sets. Total session time including strength and stretching was 20minutes.