Tag: AMP
How Nick Walker Works Out For Intensity & Crazy Huge Hamstrings
Nick Walker is an absolute beast and this hamstring focused workout is proof as to why.
Nick Walker, also known as The Mutant, is a professional bodybuilder fresh off two big wins at the 2021 New York Pro Championships and 2021 Arnold Classic Championships. Knowing exactly what it takes to win, he tailors his workouts so he only sees massive gains. Plus, with a large following on social media, he can use his platform to promote himself while inspiring others.
For so many of us, we have these generic workout plans which just seem fine. They make us sweat, give our muscles a burn, and keep us active. But everything about them is average. We need something to juice our workouts up, keep us fully engaged, and ensure we only see massive gains. Looking to professional bodybuilders and other strength athletes is exactly what we need to succeed and by working to better tailor our workouts to our specific goals, the right workout from one of our idols can be a game changer.
Nick Walker is certainly someone to take note of for he knows exactly what it takes to succeed on the world’s biggest stages. As someone who walks amongst giants every day, he has the right plans and the right course of action to see those massive gains we want most.
Full Name: Nick Walker
Weight
Height
Date Of Birth
250-270 lbs.
5’7’’
01/23/1990
Profession
Era
Nationality
Bodybuilder
2010
American
These hamstring workouts from Nick Walker can seriously enhance your hamstring strength and size so your entire physique is a well-rounded and well-oiled machine. With two hamstring workouts, you can place them in one week and work for bigger gains with more muscle confusion and increased growth.
About Nick Walker
Nick Walker overcame a lot in his childhood and as he got older, things started to look bleak, for his mental health struggles were taking over. But his resiliency showed through when he found lifting and a passion was born from this struggle. Once he felt ready, and after spending time crafting a physique, he was ready to compete.
His first competition was after he graduated high school, and although the result may not have been what he wanted, he was proud of himself for giving it a go and taking the challenge head on.
From there on, there was no stopping Nick. After just turning pro, he has already won the New York Pro and Arnold Classic, with a top five finish at Mr. Olympia as well. In what was a strong year for Nick, the bodybuilding world is exciting to see what this rising star has left in him.
Nick Walker Crazy Hamstring Workouts
These hamstring workouts from Nick are sure to fire up your muscles and give you a great workout as you look to increase strength and size in those often overlooked hamstrings. With these great workouts, there is no longer an excuse to miss leg day, for these can really spark growth and add to your great physique.
A mix of compound and isolation exercises, these two workouts offer great variety and allow you to focus on what matters which is building muscle, toning your physique, and adding to your overall gains. A great way to get attention from the judges, really beef up your hamstrings and give your physique that well-rounded look it needs most.
Hamstring Workout #1
Exercises
Sets
Reps
Seated Leg Curls
4
10-12
Hip Adductors
4
10-12
Hip Thrusts
2
10-12
Romanian Deadlifts
4
8-10
Inverse Leg Curls
3
10-12
Hamstring Workout #2
Exercises
Sets
Reps
Leg Curls
3
10
Bench Lunge with DB
3
10
Seated Hip Adductors
3
10
Barbell Romanian Deadlift
3
12
Lying Hamstring Curls
3
8
Leg Extensions
3
8
Calf Raises
3
10
Why Your Hamstrings Matter
Your hamstrings go from your hips to your knees and are crucial for functional movements, as well as those sport specific ones. For those looking to increase power, this movement involves the hamstrings. Same with anything to do with running or jumping as your hamstrings work to absorb the shock better. With potential to impact things like posture and imbalances, it is crucial to keep your hamstrings loose and limber. For those looking to increase their bodybuilding goals, your hamstrings will make your legs pop and you will have that lower body aesthetic worthy of the Olympia stage. Looking at Nick Walker’s hamstrings, he certainly knows this to be true.
Best Supplements For Serious Gains
When it comes to building muscle and adding to your overall gains, there are a few supplements we wanted to share as you look to improve. You know about protein powders and what they can do for growth and recovery, but consider pairing them with creatine, to increase strength and size, or a mass gainer, to increase overall mass and allow for serious muscle to be built. On top of that, looking to something like casein protein will help with overnight repair and recovery by acting as a slow-digesting protein to really enhance gains.
As you grind in the gym, it is also important to stay as healthy as possible so including supplements like multivitamins and omega-3 supplements, as well as super greens, can ensure you get all those vital nutrients into your body so you never suffer from a deficiency.
Wrap Up
These two hamstring workouts from Nick Walker can greatly improve all areas of your gains and allow for better development overall. As an often times overlooked muscle, your hamstrings deserve the best from you and can add to your overall physique. Knowing how to work them and how best to maximize growth can be a game changer as you look to be as massive and shredded as Nick himself. Give these hamstring workouts a try, be sure to find a great supplement for additional gains, and see the results you want most.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Nick Walker Instagram
Enhanced Fish Oil – Is This Supplement Worth the Hype?
This fish oil is what you need for growth, reduced soreness, and better range of motion.
Product Overview
Fish oil is a great omega-3 supplement for those looking to boost their overall health and wellness while also optimizing training and performance. The right supplement can make or break your gains and set you up for real success. With so many options on the market, it can be challenging to get an effective product at the right price. But Enhanced Labs has worked diligently to create an awesome omega-3 supplement to boost all your gains. Enhanced Fish Oil is the right supplement for you to tackle any and all of those health and training needs so you see the best results.
Enhanced Labs are a team of bodybuilders, chemists, and innovators who joined together to disrupt a chaotic industry by doing absolutely whatever it takes to come out with the most effective hardcore supplements line on the market. By always staying on the cutting-edge advancements in technology and chemistry, Enhanced Labs gives their customers the continuous edge they desire most.
Enhanced Fish Oil is a high concentration of omega-3’s to deliver great benefits to muscle growth, reduced soreness, and better range of motion.
Enhanced Fish Oil Highlights
Enhanced Labs puts a premium spin on fish oil with its all-new omega-3 supplement featuring a potent 1,000mg EPA and 400mg DHA per serving. Enhanced Fish Oil promotes itself as one of the cleanest fish oil supplements on the market featuring superior, purified triglyceride fish oil. This supplement can work for better muscle growth, reduce muscle soreness, and work for better range of motion.
Benefits of Fish Oil & Omega 3 Fatty Acids
While most people connect fish oil to heart and brain health, this versatile supplement can also enhance athletic performance. Omega-3s help combat free radicals that build up during intense training, enhance exercise endurance and promote faster recovery post training.
Faster Recovery Time
Fish oils possess significant anti-inflammatory attributes, which can be extremely beneficial before and/or after a workout to reduce muscle soreness, decrease joint pain and accelerate recovery.
Accelerated Fat Loss
Fish oil supplementation is associated with a faster metabolic rate and increased fatty acid oxidation. A study for the Journal of Nutrition reported that fatty acid oxidation was 1.2- fold higher in those given fish oil compared to the control group [1].
Heart Health
Research shows that fish oil can help you maintain healthy cholesterol levels and lower your risk of cardiovascular diseases. Fish oil supplementation is validated by multiple peer reviewed clinical studies to improve HDL (good cholesterol), decrease LDL (bad cholesterol) and decrease triglycerides [2].
Price & Effectiveness
Enhanced Fish Oil is the right supplement for those looking for better muscle growth, reduced muscle soreness, and better range of motion to tackle all of those health and wellness needs.
Pros
50 servings for $19.99
Enhances athletic performance and overall health
Safe and non-hormonal
Stimulant free
Cons
Large soft gel that some users may have difficulty swallowing
Price: $19.99
Enhanced Labs offers Free shipping ANYWHERE in the world. If you live in the United States, your order ships FREE no matter what you buy. If you live outside the US, your order ships for free when it’s over $169.
Best Time to Take Enhanced Fish Oil?
Enhanced Labs recommends taking Enhanced Fish Oil before and/or after a workout to reduce muscle soreness, decrease joint pain and accelerate recovery. On rest days, Enhanced Fish Oil should be taken with your first meal of the day.
Enhanced Fish Oil contains no stimulants or hormones so it can be taken any time of day and is safe to use by both males and females.
Stacking Enhanced Fish Oil
Enhanced Fish Oil stacks well with other health supplements such as vitamins, collagen and probiotics. Enhanced Labs recommends stacking Enhanced Fish Oil with Super Human Immunity and Protein-Tech for the best results.
Check out our list of the Best Omega-3 Supplements for more great fish oil products!
Overall Value
Omega-3 fatty acids are essential for the human body to function properly, but our bodies cannot produce them. Thus, we must obtain them through food or supplements. Enhanced Fish Oil is a high concentration omega-3 supplement that provides 1,000mg eicosapentaenoic acid (EPA) and 400mg docosahexaenoic acid (DHA) per 2-capsule serving. What you are really getting is a quality omega-3 supplement from a company who knows the needs of athletes. Try Enhanced Fish Oil and see what happens to your gains today.
If you have any questions about Enhanced Fish Oil or any of the other Enhanced Labs products, reach out to the Enhanced Labs Chemical Engineer Trevor Kouritzin by emailing [email protected]
Try Enhanced Fish Oil Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Enhanced and Envato
References
[1] https://academic.oup.com/jn/article/137/12/2629/4670017
[2] https://pubmed.ncbi.nlm.nih.gov/28800093/
How Bradley Martyn Trains The Nelk Boys For Massive Gains
See how Bradley Martyn pushes the Nelk Boys into seeing serious growth.
Bradley Martyn is a pro bodybuilder and personal trainer with a massive social media following who has teamed up with the Nelk Boys to bring you amazing workout content. Always hilarious and entertaining, their workouts can get you to look as shredded as possible while still enjoying them.
With so many people claiming to know exactly what to do online to maximize your fitness goals, weeding through all the nonsense can be challenging. But with the right approach it can be anything but that and looking for the right people to get advice from is key. Looking to those bodybuilders we love and other professional athletes is a great way to make this happen for they have done these workouts before and are living proof of what you can look like if you put your mind and body to it.
This workout from Bradley has built up a great strategy for himself when he trains others and he puts that to the test when he trains with the Nelk Boys.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
This workout from Bradley and the Nelk Boys will fire up your arms and back, as well as your legs, to cover all your bases and give you a great training session for you to see the best in terms of your overall gains.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going. He is a competitor who has won events including the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic. His YouTube channel is a great source of content and revenue for him and it is where he can use his platform the most to help others change their lives.
About The Nelk Boys
The Nelk Boys are an entertainment group with a popular YouTube channel known for their vlogs, prank videos, and other entertaining and hilarious content. Joining forces with Bradley, they have made a series of videos related to working out and have grown a partnership with Bradley to reach an even larger group of people online.
Bradley Martyn & The Nelk Boys’ Training Routine
This workout from Bradley and the Nelk Boys will work your arms, isolate your shoulders, give your back a burn, and fire up your legs. Working with both upper and lower body muscle groups is a game changer for this will provide a well-rounded workout so you don’t sacrifice any gains whatsoever. A nice mix of isolation and compound movements, you also feel the variety to never grow bored with these workouts.
Arms
Mostly based on curls, you work to challenge your arms by pushing these muscles to fatigue so you only see that dense lean muscle start to grow.
Exercises
Sets
Reps
Alternating DB Curls
3
10
Seated DB Curls
3
10
Side Curls
3
8
Close Grip Bench Press
3
8
Arnold Press
3
10
EZ Bar Curls
3
12
Shoulders
Working on just shoulders can allow for better stability while also rounding out a great upper body physique.
Exercises
Sets
Reps
Overhead DB Press
3
10
Lateral Raise
3
10
Incline Bench Press
3
10
Arnold Press
3
8
Shrugs
3
15
Back
A strong and stable back allows for the best in terms of stability and movements either for sport specific or more functional ones. This workout will offer nice variety to hit all those important back muscles.
Exercises
Sets
Reps
Machine Fly
3
10
DB Fly
3
10
Face Pulls
3
8
Reverse Pec Deck
3
10
DB Row
3
12
Pull-Ups
3
12
Barbell Row
3
10
Rope Swings
3
15
DB Push-Up Into Row
3
8
Legs
Legs are the driving force for power and explosivity and working your legs with these exercises can greatly affect all areas of your growth and performance.
Exercises
Sets
Reps
Squat
4
5
Leg Press
4
8
Jump Rope
4
30 secs
Med Ball Slams
4
15
DB Step Ups
4
10
Box Jumps
4
10
Best Supplements To Take For Gains
Along with a quality training routine, having the right supplements and nutritional plan can greatly affect all areas of your gains. By working with only top tier and premium supplements, you know exactly what is going in your body and you can better work to see effective growth and recovery.
For those looking to stick to the staples, definitely look to a pre-workout, BCAA, and protein powder supplement to cover all three phases of your workout. Other popular supplements are creatine for increased strength and size and casein protein for overnight repair. To get the most out of your health and wellness, definitely consider a fat burner to shed that unwanted fat and help see that shredded aesthetic, as well as a testosterone booster to ensure those T levels remain at an all time high. And of course, a multivitamin will keep you healthy overall and in the gym where those gains happen.
Wrap Up
This workout from Bradley Martyn and the Nelk Boys is a great one to fire up those muscles so they definitely grow. On top of being effective, Bradley and the Nelk Boys seek to be funny and entertaining and their content is a refreshing mix of helpful and fun. Bradley knows exactly what it takes to succeed at a high level and uses this knowledge to help the Nelk Boys, and us, as we seek to look as shredded as he does. Give this workout a try and see what it can do for all your gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Bradley Martyn, Steve Will Do It Instagram and Envato
How The Liver King Works Out For Full Body Gains
This workout from Liver King is a full body workout for strength and conditioning.
Brian Johnson, or more commonly known as Liver King, is an entrepreneur and social media personality who practices Ancestral Living, which involves a series of tenets all working to bring you closer to your environment. With a massive following on social media, he posts videos of his crazy diets and workouts while still inspiring others.
Most of the time, we try to find workouts from bodybuilders or those strength sports athlete we admire. As fans, we want to mimic what they do so we can look as good as they do. And with so many people online claiming to know exactly what to do, it can be challenging to dive in and tell who is just lying. But once in a while someone like Liver King comes along. He’s relatable, fun, and absolutely jacked, and we want to watch. Video after video, we just can’t seem to stop.
The fascination with Liver King lies in what we see as an interesting lifestyle we would never follow. But Liver King’s goal is to get us to understand the power behind Ancestral Living and what it can do for the human mind, body, and spirit. His workouts are hard and engaging and diet is unique. But he is fun. He is someone we want to watch and imitate and thankfully he shares his process online.
Full Name: Brian Johnson (a.k.a. Liver King)
Profession
Era
Nationality
Entrepreneur, Social Media Personality
2010
American
This workout is a 30 minute, full body circuit designed to hit all your muscles as it builds strength as well as conditioning. Essentially this is a long HIIT workout, so it will make you sweat, get that heart rate up, and help you see those gains you want most.
About Liver King
Brian Johnson had everything going great in his life. He was running successful businesses and had a loving family. But things changed when his son had a medical complication and needed immediate attention. While his son survived, no expert had a real answer to give.
This launched Brian’s journey into a more natural approach to living, especially eating. But this natural approach did not just stop with his diet. He began to live it. Through hunting, lifting, sleeping, and everything about his life, Brian has switched to Ancestral Living.
Ancestral Living is the idea that we connect with our environment and get back to the roots of the relationship between human and environment. Connecting to the Earth and finding your primal self leads to better living and a better connection to the world around you.
With a large following on social media, Brian promotes this style of living while posting fun and entertaining videos of his workouts, diet, and way of life. Seeking to inspire change, he uses his platform to promote his message and seeing his popularity grow, it is certainly working.
Liver King Workout
This workout from Liver King is a massive circuit style workout that will take 30 minutes consisting of only four exercises. This shows us that you can get an effective workout to add to your shredded physique without spending hours in the gym. Focusing on hypertrophy and conditioning, this workout covers all your bases and will definitely leave you wanting more.
Exercises
Sets
Reps
Handstand Push-Ups
5-10
10
Deadlifts
5-10
10
Tire Strikes
5-10
10
Rowing Machine
5-10
10 Calories
Handstand Push-Ups
Handstand Push-Ups are great for working your triceps, shoulders, and chest and requires plenty of coordination to stay balanced and stable. A great exercise to build muscle, what it really does it strengthen those stabilizer muscles to support those larger ones better.
Deadlifts
Deadlifts are obviously a great exercise to work on strength in your back and legs while also reinforcing proper form. It is helpful for both functional and sport specific movements, depending on your overall goals.
Tire Strikes
A great strength builder while also getting your heart rate going, Tire Strikes work to also enhance grip strength along with speed and power. An engaging exercise, it will add diversity into your workout while you smash away.
Rowing Machine
The rowing machine is a great piece of equipment to build strength while also endurance and it is a low impact workout. Requiring good posture, it will also reinforce form and works as a nice alternative to other machines.
Best Supplements For Post-Workout Growth
Post-workout recovery time is key and while lifting weights and having a tough workout can spark that muscle growth, it is in recovery where we genuinely see gains happen. The right supplements can make or break this time and knowing which ones will be most beneficial is important. Definitely check out a great protein powder, for this will boost all areas of your muscle growth and recovery, as well as work for satiety and weight loss. Creatine is great for building strength and size while mass gainers will pump you with loads of macronutrients so you build seriously efficient mass. For overnight repair, casein protein is great for feeding our bodies even as we sleep.
Wrap Up
This workout from Liver King is sure to fire up your lungs and muscles as it is a true grind. Working hard and really diving into the world of Ancestral Living is also interesting and as part of Liver King’s mission, he truly stands by this. While having a good training routine and strict diet can work wonders for you, it is important to also understand how we treat our bodies as a whole. Staying physically fit is one thing, staying mentally sharp is different. Give this workout from Liver King a try and see what it can do for your full body gains today.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Envato
Shawn Rhoden Upper Body Workout For Insane Gains
Work your upper body for insane growth with this Shawn Rhoden workout.
Shawn Rhoden was a professional bodybuilder who after winning Mr. Olympia in 2018, became the oldest to ever do so. But this true professional and dedicated athlete passed away from a heart attack at the age of 46 in 2021. While he may no longer be us, his hard work, dedication, and love for bodybuilding can be passed through his workouts, and those moments that made him so great.
When we look online, we see such nonsense. So many influencers and those follower-seeking personalities claim to have the secret to working out and getting shredded. But for real gains, it is much smarter for those of us serious about it to look to those professional athletes who have done this before and know what they are talking about. They work with knowledgeable and talented coaches to formulate quality workout plans so they can win the biggest of events. So, let’s have our gains reflect this as well.
Shawn is someone we can all learn from, for being the oldest to ever win Mr. Olympia does not come easily. Years and years of grinding in the gym and working on himself both physically and mentally led him to that podium spot and his work ethic is unparalleled.
Full Name: Shawn Rhoden
Weight
Height
Date Of Birth
245-255 lbs.
5’10’’
04/02/1975
Profession
Era
Nationality
Bodybuilder
2010
Jamaican, American
As said before, the workouts and overall messages that Shawn Rhoden wanted to leave behind are here for us, to inspire us, and to use him as a prime example of what a true professional and dedicated athlete looks like. This upper body workout will help you see growth so you can look as good as Shawn himself.
About Shawn Rhoden
Shawn Rhoden was born in Jamaica before coming to the United States at the age of 15. Adapting to a new country was challenging, but he was always active. Introduced to bodybuilding in his late teens, he balanced that and his love for soccer before putting soccer aside to focus on bodybuilding full-time.
Well into his career, some unfortunate injuries occurred and he was forced into rehab and couldn’t train in the sport he loved so much. But the worst news was yet to come. His biggest fan and number one supporter, his father, passed away in that same year. Heading down a spiral, Shawn knew what he needed to do.
As the dedicated and amazing athlete he is, he returned to the stage and found himself winning competitions again. He placed 2nd at the 2016 Mr. Olympia contest and was determined to reach that top podium spot. Then, in 2018, at the age of 43, he did just that. Winning Mr. Olympia, Shawn became the oldest to ever do so.
In 2021, Shawn suffered a heart attack and passed away as a result. Those close to him share their love, support, and pride for what Shawn accomplished in his life that ended too soon. But his message and love for bodybuilding can stay with us all as we remember this dedicated, accomplished, and true professional who truly loved what he did.
Shawn Rhoden Training Routine
This workout from Shawn will really give your chest, back, shoulder, and arms a great workout. Working with a variety of exercises and trying to target certain groups is exactly what you need to succeed when looking to put on effective mass. Your chest will feel a pump, your back may burn, those shoulders will want to stay down, and arms may be cooked, but the results of this workout will yield great results as you seek a physique like Shawn himself.
Chest
Exercises
Sets
Reps
Cable Chest Fly
3
10
Bench Press
3
10
Incline Bench Press
3
10
Incline DB Press
3
12
Floor Press
3
12
DB Chest Fly
3
10
Push Press
3
10
Back & Shoulders
Exercises
Sets
Reps
Side Raise
3
12
Machine Shoulder Press
3
10
Lat Pulldown
3
10
Seated Cable Row
3
10
One Arm Front Raise
3
12
Biceps & Triceps
Exercises
Sets
Reps
Preacher Curls
3
10
Barbell Curls
3
10
Triceps Pushdowns
3
12
Skullcrushers
3
12
Seated DB Curls
3
10
Best Supplements To See Amazing Gains
Along with a quality training routine, having the right supplements and nutritional plan can greatly affect all areas of your gains. By working with only top tier and premium supplements, you know exactly what is going in your body and you can better work to tackle those deficiencies to avoid negative effects. Plus, your gains will most certainly get a nice boost.
Starting with the three most popular supplements, most athletes love working with pre-workouts, intra-workout BCAAs, and protein powders. Pre-workouts are preferred by those who want a nice boost of energy right off the bat while also aiding in muscle pumps and better athletic performance for those workout needs. What you will find from BCAAs are sustained energy and the ability to burst through any fatigue, thus giving you a more effective workout overall. And of course, protein powders are essential for optimizing growth and recovery and working towards getting the right amount of protein into your body.
Other key supplements to try and consider are creatine, mass gainers, and casein protein. These are effective at building strength and size and giving you everything you need to see great growth. For optimizing health and wellness, multivitamins, super greens, and omega-3’s are the way to go.
Wrap Up
This workout from Shawn Rhoden will work to build that desired strength and size while adding to your shredded physique. Shawn was a dedicated and true professional who passed away too soon. But his legacy lives on and we can take what made him successful and use it to copy his example of what a real athlete is. Give this workout a try and work to give yourself a shredded and massive physique like Shawn Rhoden himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Shawn Rhoden Instagram
Serious Steel 32’’ Resistance Bands Review For Great Gains
These resistance bands are perfect for adding tension and optimizing growth and recovery.
Product Overview
We love to work out with mainly machines and of course free weights to see real growth and changes to our body composition, often times forgetting about resistance bands. While they aren’t as glamorous as lifting heavy weights, and may not even give you the same pump, what resistance bands can do are add that extra time under tension to work our muscles and work as assistance equipment to aid in our bigger lifts. Serious Steel 32’’ Resistance Bands are awesome for adding to your workout and really giving you a great boost when it comes to your gains.
What a good pair of resistance bands will do are work to increase strength and size to affect all areas of your workouts. First off, they provide for a great warm-up and really prime those muscles and get your blood flowing. A resistance band, or complete set, that is totally worth it will work to build muscle and aid in range of motion to work those overlooked muscles and work to maximize time under tension. Of course, they can enhance mind-muscle connection by allowing you to focus on form and really build better muscle memory (1,2,3).
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel is an amazing company based out of Roanoke, Virginia with the goal of creating the best and highest quality fitness equipment at the right prices and with great customer service. With a passion for exercise and fitness, Serious Steel seeks to boost the lives of their customers by giving them top tier products to enhance all of their gains. Everything can be used by bodybuilders, strongmen, powerlifters, and anyone serious about lifting, fitness, and working out to better themselves every day.
Serious Steel 32’’ Resistance Bands Highlights
Serious Steel 32’’ Resistance Bands are great for those under 6’ in height as they seek to get the best workout possible. Made from 15 layers of 100% natural latex and over 99.9% free of latex allergens, these high-quality and durable bands are 4.5mm in thickness and come in 6 resistance levels.
These bands are perfect for barbell training and resistance training and will certainly add great resistance for those looking for it. If you want bands that are geared towards pull-ups and stretching and mobility, check out Serious Steel 41’’ Resistance Bands. But the 32’’ bands are a great middle ground and can really affect all areas of your growth in terms of resistance and strength training.
Why These Bands Are Great
Serious Steel wanted to make resistance bands for those who are around 5’10’’ who struggle to find good quality equipment. What these bands will do is allow you to get better resistance training by adding great time under tension as a result of more full range of motion. If you are taller than this, however, these bands will also benefit you and your strength training goals.
Breakdown Of Bands & Resistance
Let’s take a look at what their bands are and how much weight is associated with each so you know exactly what you are getting in terms of bands and resistance. With great variety, you can find the right bands, or even set of bands, to really maximize your gains for the better.
Orange (#0): ¼ in.- 2-15 lbs.
Purple (#1): ½ in.- 5-35 lbs.
Red (#2): 13/16 in.- 10-50 lbs.
Blue (#3): 1 1/8 in.- 25-80 lbs.
Green (#4): 1 ¾ in.- 50-120 lbs.
Black (#5): 2 ½ in.- 60-150 lbs.
Yellow (#6): 3 ¼ in.- 80-200 lbs.
Price & Effectiveness
Serious Steel 32’’ Resistance Bands are a great set of bands perfect for those looking to optimize strength and resistance training by tackling better range of motion. With great variety for band length and amount of resistance, you can find a suitable option for all your needs.
Pros
High-quality and durable bands great for maximizing your workouts
Great for resistance training to improve strength and mobility work
Maintain tension and improve range of motion for the entire workout
Offer a great range from 2 lbs. to 200 lbs. for the best variety
Cons
Premium priced option since these bands are sold individually
You need a band guard if using around sharper objects so location for use matters
Price: Varies from $9.27 to $40.72
Check out our list of the Best Resistance Bands for more great workout products!
Overall Value
Serious Steel 32’’ Resistance Bands are great resistance bands perfect for tackling those strength training and resistance band needs. High-quality and durable, these will offer benefits to strength, mobility, and mind-muscle connection as you go for only the best gains. What you are really getting are premium resistance bands from a company who understands the needs of athletes. Try Serious Steel 32’’ Resistance Bands today and only add to your amazing training routine.
Try Serious Steel Resistance 32” Resistance Bands Today
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Serious Steel and Envato
References
Dayne, Andrea; Nuzzo, James, L.; McBride, Jeffrey M.; Burr, Alan; Triplett, N. (2010). “Power Output In The Jump Squat In Adolescent Male Athletes”. (source)
McMahon, Gerard E.; Morse, Christopher I.; Burden, Adrian; Winwood, Keith; Onambele, Gladys L. (2014). “Impact of range of motion during ecologically valid resistance training protocols on muscle size, subcutaneous fat, and strength”. (source)
Calatayud, J.; Vinstrup, J.; Jakobsen, M.; Sundstrup, E. (2016). “Importance of mind-muscle connection during progressive resistance training”. (source)
Bradley Martyn Workout For Massive Full Body Growth
This workout from Bradley Martyn will fire up your muscles to see huge growth.
Bradley Martyn is a pro bodybuilder, personal trainer, and online personality who uses his platform to show off workouts and inspire others. Knowing how hard it can be to see the gains you want most, Bradley seeks to promote only the best content for all his viewers.
So many people claim to know the best tips for fitness. But it can be more than challenging for us to really know who is telling you the truth and who is flat out lying. We have busy schedules and need to find the right workouts that fit into our lifestyle without completely draining us. So, on top of a hectic search for the right person, you’re just cooked from all that work you put in for the day. So, let’s use professional athletes as resources to grow and better ourselves. Bradley Martyn is a great one to take note of for he knows what it takes to get that massive physique and will be honest about the entire approach.
Bradley has built up a great routine over the years and with tough training, smart nutrition, and only the best supplementation, he has been able to tackle all his goals.
Full Name: Bradley Martyn
Weight
Height
Date Of Birth
235-245 lbs.
6’3’’
05/22/1989
Division
Era
Nationality
Bodybuilder, Online Trainer, Social Media Personality
2000, 2010
American
This week long workout is exactly what you need for it will boost your growth, aid in that shredded aesthetic, and give you new and challenging workouts that will only steer you in the right direction.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about fitness. His YouTube video channel has garnered great support and popularity and his mission is to get his followers to be lean, feel great, and learn the healthy habits to keep it all going. He is a competitor who has won events including the 2011 NPC Southern California Championships and the 2013 NPC Phil Heath Classic.
While he knows how to compete and train to be the best, his main drive is his YouTube channel which has afforded him Internet fame, a stable way to make money as an entrepreneur, and a way to help people change their lives. His company Rawgear is a great way to find apparel, eBooks, and many more resources to help you on your own personal journey and with your workout routine.
Bradley Martyn’s Training Routine
Let’s take a look at this week long training plan from Martyn so we too can look and feel great while aiding in your training and performance goals. While each day may seem as though there aren’t many exercises, what you’ll find is that this will allow you to lift more weight and fatigue will be more attainable to fight through.
For those looking for a little more pump at the end, you can always add in drop sets to really target those muscles deep within so they too can get a good workout. Really focusing on time under tension and creating as much resistance as possible is something to take note of as well. With some of these exercises like lunges, dips, or push-ups, you can add weight or use resistance bands to give you that extra bit of a boost for your chest day or arm day routine to boost training.
Monday – Back Day For Strength
Exercises
Sets
Reps
Wide Grip Lat Pulldown
3
10
Dumbbell Row
3
12
Bent Over Barbell Row
3
10
Pull-Ups
3
15
Tuesday – Chest Workout For The Ultimate Pump
Exercises
Sets
Reps
Bench Press
3
10
Incline Dumbbell Press
3
10
Machine Chest Press
3
8
Dips
3
15
Weighted Push-Ups
3
12
Wednesday – Legs For Tree-Trunk Thighs
Exercises
Sets
Reps
Squats
3
10
Front Rack Lunge
3
8
Leg Extensions
3
12
Lunges With Dumbbells
3
12
Thursday – Arms For those Bulging Bis & Tris
Exercises
Sets
Reps
Close-Grip Barbell Bench Press
3
8
Bicep Curls
3
10
Seated Cable Curls
3
10
Seated Overhead Triceps Extension
3
10
Standing Barbell Curls
3
12
Friday – Shoulders For That Boulder Look
Exercises
Sets
Reps
Dumbbell Press
3
10
Front Raise
3
10
Dumbbell Lateral Raise
3
10
Cable Face Pulls
3
12
Shrugs
3
15
Best Supplements For The Best Gains
When it comes to tackling all of your gains, looking towards the best supplements can be a sure fire way to see results. For those looking to maximize growth and repair, check out a protein powder, for this will pump you with that vital protein to keep you growing. For that pre-workout boost of energy, a pre-workout supplement will be what you need for it will increase energy and focus and catapult you to the next level. Other notable supplements to try are creatine, BCAAs, fat burners, and multivitamins, all of which can help aid in their own respective ways.
Wrap Up
This workout from Bradley Martyn is a monster workout for men looking to fire up their muscles to only see growth. What this workout does is offer a fantastic strength based training plan from someone who knows how to work and get the job done. Taking notes from the pros is something we can all do more of, especially when it comes to our fitness goals. By following a good nutritional plan, giving our bodies the best with a solid supplementation routine, and finding the perfect plan to attack our goals, those desired gains are not far away. Give this workout a try and start to see that shredded aesthetic really take shape as you start to lift more weight.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Bradley Martyn Instagram
Best Holiday Gifts To Buy A Bodybuilder This Season
These gift ideas are great for any bodybuilder looking to improve!
Finding the best holiday gifts for our loved ones can ironically be quite challenging. We at Generation Iron put together a wish list of great gift ideas to give that bodybuilder friend or family member something to use to improve in their quest for performance and physique.
We all could use these gift ideas to really boost our health and performance, or just look good doing so. From equipment, to supplements, entertainment, and apparel, you will find everything you need for that special bodybuilder of yours to provide them with the perfect gift. Reviewed by our team and put together for your benefit, we made sure to give you the best list to make your bodybuilder smile.
Check out these best holiday gift ideas below and feel free to explore what else we offer to really make that gift great. You won’t be disappointed with the result!
Supplements
Enhanced SLIN
Enhanced SLIN is a great supplement designed to take carbs and turn them into muscle. Using a unique insulin mimetic, this shuttles carbs into your muscles instead of being stored as fat.
Enhanced Labs SLIN is designed to put carbs into muscle. A unique insulin mimetic that shuttles carbs into your muscles instead of being stored as fat, this supplement is perfect for optimizing insulin to work for your benefit. Insulin resistance can be brutal towards our health, muscle growth, and fat loss and SLIN works to eliminate the negative effects and works to your benefit to get that desired physique we all work for. With science backed ingredients, this versatile and popular supplement can work wonders for your bodybuilding goals.
Price: $34.99
Check out our individual review for Enhanced Labs SLIN here!
Cellucor C4 Ultimate
Cellucor C4 Ultimate is a powerful pre-workout supplement designed to increase energy, provide powerful muscle pumps, and enhance focus for peak performance. Effective ingredients and a fully transparent label ensure you get the best for your pre-workout needs.
Cellucor C4 Ultimate is a great pre-workout supplement designed to help you see results and achieve peak performance so all your goals are met. This supplement will work to deliver serious energy, provide powerful pumps, enhance better muscular endurance, and offer extreme focus so you see huge gains and reach peak performance. Clinically studied ingredients are mixed into a cutting-edge formula to only give you the best when it comes success.
Price: $23.99
Check out our individual review for Cellucor C4 Ultimate here!
Enhanced Labs Whey Protein Isolate
Code GENIRON For 15% Off
Enhanced Whey Protein Isolate is a high quality whey protein with just 110 calories and 25g protein. Fortified with DigeSEB digestive enzyme blend, this allows for better protein utilization in your body.
Enhanced Labs starts by selecting the highest quality whey proteins which undergo a series of sophisticated filtration processes to ‘isolate’ out excess fat and sugar. The final product is a complete protein containing no lactose and over 90% of pure protein per serving. Enhanced Whey is then fortified with the trademarked DigeSEB digestive enzyme blend for better protein utilization within the body. With 25g of protein at just 110 calories, this high-quality whey is perfect for your muscle building and recovery goals.
Price: $64.99
Check out our individual review for Enhanced Labs Whey Protein Isolate here!
Performance Lab NutriGenesis Multi For Men
Performance Lab NutriGenesis Multi For Men is a specifically formulated multi for bodybuilders to help with all their needs. With 17+ essential daily vitamins and minerals, this top tier formula is great for overall health and wellness.
This ultramodern multivitamin from Performance Lab contains more than 17 daily vitamins and minerals and is geared towards the specific needs of men. It is great for bioavailability because of whole-food cofactors that provide optimal absorption. Containing vitamins A, C, E, and K, along with biotin, calcium, iron, zinc, and potassium, this multivitamin will work for digestive comfort, support vitality, and promote solid overall health.
Price: $29.25
Check out our individual review for Performance Lab NutriGenesis Multi for Men here.
Enhanced Anabolic IV
Enhanced Anabolic IV is for those serious about building muscle and boosting recovery. With 23 highly effective ingredients, six blends work to tackle all of your needs.
Enhanced Labs Anabolic IV is a great BCAA supplement for those serious about muscle gains. Providing everything you need from a muscle-building and recovery supplement, Anabolic IV ensures you get all of those critical BCAAs as well as additional essential amino acids. BCAAs will promote protein synthesis and the added EAAs will actually build the tissue on top, adding strength and size. Other great benefits of Anabolic IV are increasing fat burning, supporting optimal hormone balance, and decreasing fatigue while elevating endurance performance.
Price: $54.99
Check out our individual review for Enhanced Labs Anabolic IV here.
Transparent Labs PhysiqueSeries Fat Burner
Code GENIRON10 For 10% Off
Transparent Labs Fat Burner is a great burner to expedite weight loss in 3 ways. A 100% honest label ensures quality ingredients and optimal effectiveness.
Transparent Labs Fat Burner is a great fat burner supplement to expedite weight loss by allowing you to shed fat, maintain muscle, and build that ideal physique for whatever comes your way. Working with 3 ways to expedite fat loss, this works to increase loss by determining how many calories you should burn, prevent hunger to eliminate snacking and unwanted calories, and offer an enjoyable weight loss experience so you actually work for your fat loss goal more effectively. This company works to provide total transparency with a 100% honest label so you know exactly what you are getting.
Price: $49.00
Check out our individual review for Transparent Labs PhysiqueSeries Fat Burner here!
Equipment
Harbinger 4-Inch Nylon Weightlifting Belt
Harbinger 4-Inch Nylon Weightlifting Belt is a great belt for supporting your lower back during those heavier lifts. Thick and flexible nylon is matched by quality and durability for ensured longevity.
A good quality weightlifting belt will provide for increased support and stabilization to improve big lifts and reduce lower back pain. Harbinger 4-Inch Nylon Weightlifting Belt is a great exercise tool to keep your bodybuilder safe and efficient in the gym. Made from thick, flexible, heavy-duty nylon, this belt works for maximum comfort and durability while working on maintaining muscle warmth. With parallel stitching, this belt offers more uniform support and stabilization to ensure better quality. The belt is 4-inches with an extra wide 3-inch strap that offers lower back and abdominal support for those big lifts.
Price: $15.75/ large belt (prices may vary for other sizes)
Check out our full review of Harbinger 4-Inch Nylon Weightlifting Belt here!
Alkai M1 Massage Gun
ALKAI M1 Massage Gun is designed to enhance physical performance and speed up recovery with an easy grip, long lasting battery, and many speed settings.
ALKAI M1 offers a great deep tissue percussion massage gun to enhance physical performance, support recovery, and aid in muscle soreness. With three specific modes (fitness, medical, and health), each provides four unique levels of speed to tackle whatever needs you want met. Six massage heads offer variations in targeting specific spots for pain and an LCD touch screen allows for easy navigation and use. With 20 hours of battery life on a single charge, this is a great massage gun for overall value.
Price: $169.99
Check out our individual review for ALKAI M1 Massage Gun here.
Hydra Cup High Performance Dual Shaker Bottle Pack
Hydra Cup Dual Threat Shaker Bottles offers a two-in-one shaker bottle with 36 ounces of total liquid to hold all your beverage and supplement needs.
Hydra Cup brings this top-tier dual shaker bottle to the mix to really benefit all of those pre-, mid-, or post-workout needs. Able to hold 36 ounces total fluid, one side of this bottle holds 22 ounces while the other can hold up to 14 ounces. Eliminating the need for two bottles, and just having the convenience of your supplements ready to go, ensures easy hydration and fuel for those tough workouts. This high quality and durable shaker bottle comes with two snap on lids and a dual mixing grid for easy clean up and great blending capabilities for the right consistency.
Price: $29.99
Check out our full review of Hydra Cup Dual Shaker Bottle here.
Serious Steel Fitness 32’’ Resistance Training Bands
Serious Steel Fitness 32’’ Resistance Training Bands are perfect for strength training and mobility goals. Ranging from 2-200lbs., these bands are portable, functional, and high quality.
Serious Steel Fitness 32’’ Resistance Training Bands offer next level resistance training to improve your overall strength and mobility goals. These resistance bands range from 2 lbs. to 200 lbs. and are made from 15 layers of continuous latex. Portable and functional, you can take these anywhere be it at home or in the gym. Offering 32’’ and a high-quality resistance band, Serious Steel has done a great job with this product so you can maintain tension and have a full range of motion throughout your entire workout.
Price: $36.90
Apparel
Enhanced Stringer
Enhanced Labs Stringer is a comfortable and versatile tank perfect for bodybuilding and other training needs.
This great stringer from Enhanced is high quality and perfect for bodybuilding, training, lifting, and simply looking good. In an option for white or black, the Enhanced logo is plastered on the front for all to see. Enjoy a comfortable and versatile piece of clothing today.
Price: $34.99
Generation Iron Stamp Snapback Hat
Generation Iron Stamp Snapback Hat is perfect for any occasion with a five panel construct and structured fit and the Generation Iron logo displayed on the front and side.
The five-panel Stamp Snapback Hat is structured with a fit and flat bill to comfortably fit on your head in style. Able to easily wick sweat away, this will give you a clean look keeping you feeling fresh and fit. The Generation Iron logo is embroidered on the front and side so everyone will know that you’re part of a serious bodybuilding community.
Price: $20.99
Enhanced Gym Bag
Enhanced Gym Bag is a quality gym bag perfect for carrying your equipment and supplements to and from the gym for the utmost convenience.
Give yourself the best chance at success with this gym bag from Enhanced. Able to fit all your gym necessities, this is your perfect transport friend to never worry about leaving equipment or dealing with an uncomfortable gym bag again.
Price: $29.99
Generation Iron Camo Stringer
Generation Iron Camo Stringer is designed for versatility, comfort, and breathability with a unique camo pattern design.
This limited edition Camo Stringer will show off those big gains while being versatile and breathable for any workout. The comfortable fit and standout design make this nylon tank specifically designed for both training and style so you look and feel good both inside and out of the gym.
Price: $34.99
Movies & E-Books
Generation Iron Original Films
Generation Iron Original Movies are a collection of amazing content highlighting bodybuilders and other athletes, as well as giving viewers a chance to see the sport in a new light.
A great gift to get your bodybuilder is one of the many films that Generation Iron has to offer. Highlighting famous and well-known bodybuilders like Dorian Yates, Lee Priest, Calum Von Moger, and Ronnie Coleman, you can see both amazing and entertaining content.
Of course, for those who know Generation Iron well, our originals like Generation Iron, Generation Iron 2, and Generation Iron 3 dive into the world of bodybuilding to explore this incredible and historic sport. Check out our full list of original films for your bodybuilder will love this premium content.
Dorian Yates E-Book
Dorian Yates Training Journal is the entire bodybuilding career of legendary bodybuilder, Dorian Yates, in his own words as he chronicled five years of his training.
Dorian Yates is a 6x Mr. Olympia champion and one of the biggest bodybuilding legends in the sport, working to change it forever. He took vigorous personal notes during his prime years and has finally made them available in e-book format with the Dorian Yates Training Journal. These notes go back to his first competition and chronicles his iconic “blood and guts” training style as he sought to be the absolute best. This e-book contains a selection of 100 pages of Dorian Yates’ actual training notes as he journeyed through the world of bodybuilding towards becoming a Mr. Olympia champion and all-around bodybuilding legend.
Price: $29.99
Wrap Up
When looking for the best holiday gifts for that bodybuilding loved one, look no further than right here. From exercise equipment, immune boosting supplements, entertaining documentaries, fresh apparel, and an educational e-book, we at Generation Iron have all of your gift ideas covered. Keep those gains going with some of these great gifts and really help that bodybuilder friend or family member continue to grow both inside and out of the gym.
Generation Iron may receive commissions on purchases made through our links. See our disclosure page for more information.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
Casi Davis Profile & Stats
The biography, life, and accomplishments of Casi Davis
Casi Davis is a model and personal trainer based out of Miami with an incredible physique. She has a degree in International Business, but found her true calling with fitness, and has since grown a successful career and following online. She now uses her platform to promote herself and inspire her fans.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Cassandre “Casi” Davis
Weight
Height
Date Of Birth
135-145 lbs.
5’7”
08/09/1987
Profession
Era
Nationality
Model, Personal Trainer
2010
American
Biography
Cassandre “Casi” Davis was born in Mexico City and was both active and intelligent. She was driven when it came to school and would eventually attend an American high school upon moving to the United States. For college, she attended the University of Florida and studied business.
But her education wouldn’t stop there. Wanting to take her career even further, Casi got her Master’s Degree in International Business. With this knowledge and a drive to succeed, Casi began working as a marketing consultant as well as a model.
But eventually she would make the leap into fitness and a different career took off. Now with a huge following on social media, she uses her platform to inspire others so they too can reach their goals.
Training
Casi works out with a combination of bodyweight and weighted exercises with some staples being squats, jump squats, and barbell good mornings. Really working on toning her glutes and legs, Casi puts an emphasis on these muscles, and they have now become what she’s known for.
Lower Body Workout
Front Squats: 3 sets, 10 reps
Deadlifts: 3 sets, 8 reps
Curtsy Lunges: 3 sets, 10 reps
Side Lunges: 3 sets, 10 reps
Elevated Split Squats: 3 sets, 12 reps
Hip Thrusts: 3 sets, 10 reps
Core Workout
Each exercise is AMRAP in 30 seconds.
Crunches
Bicycle Crunches
Toe Touches
Reverse Crunches
Side Plank Hip Raises
Crunches
Side Plank Hip Raises
Russian Twists
In And Outs
Leg Raises
Flutter Kicks
Cross Over Kicks
Plank
Rotating Plank
Nutrition
Since Casi pays close attention to her physique, this all happens in the kitchen. Her diet is strict and consists of only the healthiest whole foods. These foods include things like fish, lean meat, low-fat cheese, brown rice, and green, leafy vegetables. Eating this kind of food keeps her lean, but also gives her the energy to fuel any part of her day.
Supplementation
As a part of our overall routine, having a solid supplementation plan is vital to see continued gains. While Casi uses her own supplements of choice, finding the right products is pivotal but can be challenging. For those looking to stick with some of the staple supplements, definitely check out protein powders, pre-workouts, intra-workouts BCAAs, and creatine, for these will cover all aspects of your workouts from beginning, middle, and end as you seek the best growth. To stay as healthy as possible and keep yourself inside the gym, look into super greens, omega-3’s, and a multivitamin to pump yourself with those essential nutrients.
Kai Greene’s Full Body Weekly Workout For Huge Gains
This weekly workout from Kai Greene is a full body crusher to give you serious gains.
Kai Greene is a professional bodybuilder and one of the greatest competitors in the modern era of bodybuilding. His massive physique and top place finishes has earned him a strong reputation around the pro circuit as an athlete to be feared.
When looking for a good full body workout, it is always best to take notes from the pros. With so many people online or in gyms claiming to know everything and anything about fitness, for your gains to really show, looking for advice and workout plans from professional athletes is the best place to start. Their careers were made in the gym and in the kitchen and those dietary and fitness plans worked for them and most certainly can work for you. Planning a workout in one day can be challenging, let alone a whole week, but thanks to this weeklong workout from Kai Greene, you will be well on your way to huge gains.
With a massive and shredded physique, Kai knows exactly what it takes to see real results for only the best gains possible while also challenging himself to see continuous growth.
Full Name: Kai Greene
Weight
Height
Date Of Birth
265-275 lbs.
5’8’’
07/12/1975
Profession
Era
Nationality
Bodybuilder
2010
American
This workout from Kai will certainly fire up your muscles to grow so you see the best results. A week-long workout will give you the blueprint for an awesome pump each day and one that will most definitely see an increase in strength and size.
About Kai Greene
Kai Greene is a professional bodybuilder and personal trainer who is considered one of the best bodybuilders to have never won a Mr. Olympia competition. While this may seem insulting, it is more a testament to his hard work and the sheer competition of such an event as opposed to a low blow to Greene’s career. He placed second at the Mr. Olympia contest in 2012, 2013, and 2014. Despite never winning a Mr. Olympia competition, his best wins were at the Arnold Classic in 2009, 2010, and 2016. Since going pro in 2005, Greene has been a force in the pro bodybuilding world and one to watch for his dedication to his physique and love for the sport.
Kai Greene Training Routine
This full body weeklong workout is sure to get you fired up and moving to ensure you hit all those muscle groups that need work. A mix of big lifts and exercises to support and grow smaller stabilizer muscles, this can be done with high volume and lighter weight, or the option to slightly modify to go heavier for slightly less reps. With many of these exercises, if you focus on mind-muscle connection and added time under tension, you will start to see huge gains by targeting deeper muscles as opposed to just the larger surface muscles. An awesome workout, this full body crusher is bound to give you that shredded aesthetic you want and will love.
Monday- Chest & Calves
Exercise
Sets
Reps
Bench Press
5
5
Dumbbell Fly
3
8
Decline Bench Press
3
8
Arm Pullover
3
10
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
4
8
Tuesday- Shoulders & Forearms
Exercise
Sets
Reps
Arnold Press
3
8
Behind The Neck Press
3
8
Lateral Raise
3
10
Front Raise
3
10
Shrugs
3
15
Reverse Curls
3
8
Hammer Curls
3
8
Wrist Curls
3
8
Wednesday- Back
Exercise
Sets
Reps
Barbell Pullover
3
10
Lat Pulldown
3
10
Bent Over Barbell Rows
3
8
Seated Cable Rows
3
12
Thursday- Legs
Exercise
Sets
Reps
Squats
5
5
Lying Leg Curls
3
10
Deadlifts
3
8
Lunges
3
15
Seated Calf Raise
3
12
Standing Calf Raise
3
10
Donkey Calf Raise
3
8
Friday- Arms
Exercise
Sets
Reps
Reverse Curls
3
10
Hammer Curls
3
10
Wrist Curls
3
10
Preacher Curls
3
8
Spider Curls
3
8
Dumbbell Kickbacks
3
12
Overhead Triceps Extension
3
12
Triceps Pulldown
3
15
Best Supplements For Enhanced Growth & Wellness
Using top quality supplements to maximize your gains, especially after a workout like this, is incredibly important for your growth and wellness. Recovery and ensuring those fuel stores are replenished is more than important, especially with a grueling workout scheduled for each and every day. In order for those gains to show and your muscles to grow, working on your health in tandem with your fitness is vital for serious success.
To enhance growth and recovery, muscle building supplements like protein powders, creatine, mass gainers, and casein proteins are perfect. Working to pump you with protein and other nutrients, these supplements are exactly what you need to see serious gains.
To enhance wellness, consider a super greens supplements, omega-3 product, or multivitamin, all of which will pump you with nutrients and those vitamins and minerals you need most to stay in the gym and off the couch.
Wrap Up
When looking for a solid plan to really attack all areas of our body, look no further than this full body weeklong workout by Kai Greene. Working all of those muscle groups with challenging and fun exercises, Kai Greene shows us just how the pros do it to gain mass and get that physique to pop. As someone who knows how to work hard, Greene has hit the podium at some of the biggest competitions in the world. A respected bodybuilder and determined athlete, Greene shows everyone just how hard one must work in order to be considered great.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Images courtesy of Kai Greene Instagram