Lean Strength Back and Biceps Workout | Lee Constantinou
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- Опубликовано: 12 сен 2024
- 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.
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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.
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Wonderful awesome sir ...can u suggest me about protein
I'll be doing this here in a couple of hours. Thanks guys!
Goodluck! media.giphy.com/media/l3vR2Xp2tXZZPCeI0/giphy.gif
TRAP BAR DEADLIFT 5 SETS 5 REPS
WEIGHTED WIDE GRIP PULL UPS 4 sets 6 reps
Single arm db row 3 sts 8 reps
Spst underhand lat pulldown
Straight arm pulldown 2 sets 10 reps
Barbell curl 4 sets 6 to 8 rps
Standing db hammer curl 4sts 6 to 8rps
I have an important issue. I recently switched from intermittent fasting to regular eating and I've gotten stronger in my workouts. The issue is that I am more hungry than usual and I planning a cutting phase. I would appreciate any advice. Thanks
Enahoro Asein maybe you can try to change your diet menu. more veggies and fruit if u feel wanna binge.😀
veranya2074 Thanks. I'll see how that works out
Enahoro Asein Just do cardio and eat as much as you want, you'll be fine.
Enahoro Asein try spreading out your meals with picked proportions😊 stay on that deficit bro. Meal 1 for breakfast, snack for brunch, meal 2 for lunch, snack for the afternoon, so on.
Hii i am new subscriber and ur workout superb
Very good Lee.
2 workout vedios in one day awsome.#bodybuilding.com
Eraf Chowdhury Both back workouts too.
media.giphy.com/media/l3vR2Xp2tXZZPCeI0/giphy.gif
This guy looks like a non vegan vegan gains. 😂💀
Really good and informative
This is a useful training video and I don't discredit this guy's technique etc. but straps on weighted pull-ups?
I literally just finished my biceps and back and saw this video
Try this one next time.
well shit, me too :D
same here, just have to wait a week to try this guide out!
me 3 lol
Do it anyway. Train to failure.
Should this be done once or twice a week?
How many times per week should I do this workout? Once or twice?
Super bro
when it comes to abs and obliques deadlifts are good
"Looser technique" - rocking
Hi this has nothing to do with the topic of the video but I need advice badly, so I'm on a weight loss journey and I've lost 3 stone in the past 6 weeks but last night I fell on a metal stairs and slapped my back of it I'm not sure how bad I fell because I was extremely drunk, today I am have really bad pain all throughout my back but can walk and stuff fine. what should I do, go to a doctor?, leave it for a few days? Or what
Damnnn could have watched this video this Morning :(
next time for sure i will give it a try
Let's us know if you try it
Bodybuilding.com i will indeed. Hopefully soon i will give it a go
bodybuilding.com
Samurai H' xnxx
😈' xnxx Hz enger
Try it when you back is fresh again!
no problem bro
I could really use some help!!
So I'm 18 yo and I have been working out for about 6 months now. I have 19 inch arms, I max 285 on bench and 390 on squat, the thing I need help with is I have never taken a supplement in my life, dont know anything about them, I don't take pre workout or protein or creatine etc that I here everyone talk about, all i take is fish oil, a multivitamine and eat alot. so my question is what would I need to take to get bigger? stronger? more defined?, anything would help, thank you
Joe Kalani just eat more calories. the rule of thumb is usually 1.5 grams of protein per pound of body weight. try two grams per pound, also up fats and complex carbs no sugar rich food you'll add extra unwanted body fat.supplments aren't a necessity but can help especially creatine, bcaa's whey and casein protein
Joe Kalani Get yourself a rice cooker and skillet. Start cooking those rice n veggies. Eat that chicken. Take pre-workout before every session and eat any and everything you can. Pump hard!
Sweet thank you
What about lower back?
Is he from Greece?
Nikos Xeimaras China actually
Half Greek Cypriot bro
Nice man! I hope,i will be able to be in your position some day! Great work, I will definitely try the workout!
Keep pushing bro, anyone can get there
Do you leg day bro?
315 on a rack pull?? Come on man.
I'm pretty sure back and biceps as all this guy does
media.giphy.com/media/y0uTV7GscVb9K/giphy.gif
Stingfan85 Williams He's a natty bodybuilder.
Stingfan85 Williams ' xnxx anger vxzseyi
.
Stingfan85 Williams g xnxx
Bodybuilding.com!
How come that i have read multiple times that High reps = More mass when this video says otherwise?
no high reps= nothing if you want to gain muscle do your highest weight even if you only do 2-5 reps
if u want to gain mass lift more but less reps
Rasmus Nielsen @ Yahoo
It;s all bullshit. What I'll tell you now is more realistic and will determine your results:
CALORIC SURPLUS=MORE MASS
CALORIC DEFICIT=LESS BODYFAT, MORE STRIATIONS AND VASCULARITY.
So don't listen to bullshit just go to the gym and train wisely but eat the appropriate amount of food for your goals.
This is way late but the thing to do is both high rep and high weight. Drop sets are what you want for mass. High weight, low rep, multiple sets. If you can curl 40 lbs at max, curl 40 till you can’t curl any more. Then drop to 30 and do it again all the way down to just your naked arm. Thats how you get gains.
why only 2 workout for biceps ?😯
We did a lot of volume on the back which the biceps are a secondary muscle for - you'll have hit enough biceps from the back workout alone so its more of a touch up finisher on them
Yah i felt that ..Really cool workout..
lee are you greek?
Yep sure am! Half Greek anyway.
Lee Constantinou half greek half what?
Guyanese - born and raises in London, England
amaezeng bAck and bAceps warkaut
what to eat the bodymbuildings
haha vegan gains when he's older lol
deadlift leg workout eh kinda
👍👍👌👌💪💪💪💪😍😍😍
I think he has not wear belt
The lady on the treadmill is gonna have good fitness but a stiff neck.. seriously how long was she looking to her left while walking 😅
were are your muscles lol
Greek;;;
I bet his hand shake is floppy
1st
0:10 no legs
instagram.com/p/BL89e2YjC_U/?taken-by=leeconstantinou
LOLLL!!!
Hhhhhhhh lool
Skipped leg day thoe
instagram.com/p/BRVaPWVFN9S/?taken-by=leeconstantinou
it's a basic workout nothing special
this guy uses too much momentum with swinging the weights doing his biceps correct your form or eventually you will sustain a lower back injury
It's a common technique, doing cheat curls. There's nothing wrong with it, as long as you do it correctly. In my experience, it can be very difficult to squeeze out the last of energy of your biceps without cheating a bit on the last reps.