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Crazy Bradley Martyn Workout For A Bigger Chest
Pump your pecs with Bradley Martyn and these great chest workouts.
Bradley Martyn is a bodybuilder, online trainer and social media influencer with a popular YouTube channel and a few other social media profiles. Knowing how important a strong chest is, Bradley knows just how to pump those pecs for a more full physique.
With so many social media influencers each claiming to have all the answers, it can be more than challenging, and honestly quite confusing, to really know who is telling you the truth and who is spouting nonsense. It is hard enough to get a plan together for yourself and knowing the right exercises, right amount of sets and reps, and simply knowing how to perform each exercise can be enough to deter you from trying. On top of a hectic search for the right person, and you’re just cooked. With professional athletes and fitness influencers, many of them do the work for you and are living proof of what these kinds of workouts can do for you. Bradley Martyn is a great one to take note of for he knows what it takes to get that massive physique and won’t steer you in the wrong direction.
Through a solid training plan, mixed with great diet and supplementation, Bradley is able to not only help himself see great gains, but also help others achieve their 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
These two chest workouts are full of great exercises that can really offer a nice pump and provide all the gains you need most to begin to define your well-rounded physique.
About Bradley Martyn
Bradley Martyn is a social media influencer and physique competitor who knows a thing or two about health and 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 has competed in many events and has won 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.
Bradley Martyn Training Routine For Chest
Let’s take a look at a couple chest workouts from Bradley to really pump our pecs and see that desired growth we want most.
Chest Workout #1
Exercises
Sets
Reps
Swiss Bar Bench Press
3
12
Incline DB Press
3
12
Hammer Strength Chest Press
3
12
Dips
3
15
Weighted Push-Ups
3
20
1. Swiss Bar Bench Press – 3 Sets 12 Reps
The bench press is a compound exercise which should be a staple in your chest workouts. Bradley Martyn takes this exercise to the next level by using a Swiss bar. Swiss bar, also known as the football bar, lets you use a neutral grip rather than supinated or pronated.
Don’t forget this is a Bradley Martyn workout, he leaves no stones unturned in making his workouts harder. If you don’t have access to a Swiss bar at your gym, you can perform the bench press with a straight barbell. Using a straight bar won’t leave any space for the girl to sit though.
2. Incline Dumbbell Press – 3 Sets 12 Reps
The upper chest is a weak muscle group for most people. Some of them make it worse by not training it often. Incline bench press is a great exercise to target your upper pectoral muscles. Maintain a full range of motion while performing this exercise.
While doing the incline dumbbell presses, don’t lock out your elbows at the top of the movement. Doing so releases all the tension from your target muscle group and puts it on your joints. If you don’t have enough weights at your gym, follow Martyn’s lead.
3. Hammer Strength Chest Press – 3 Sets 12 Reps
Your workouts should be a mix of compound and isolation exercises. Compound (multi-joint) exercises help in building strength and muscle mass while the isolation (single joint) exercises help with muscle definition and conditioning.
Bradley is big on pushing movements in his chest workouts. Hammer strength chest press is the perfect exercise to isolate your chest and establish a mind-muscle connection. Focus on squeezing your pectoral muscles at the top of the movement.
4. Dips – 3 Sets 15 Reps
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Dips are one of the most underutilized exercises when it comes to chest training. This exercise is incredibly efficient at the lower and middle chest development. Your pecs should already be exhausted by the time you reach this exercise.
If you feel body weight dips are too easy for you, go Martyn on this exercise and add resistance by using weights. The range of motion is the key to this exercise. Squeeze the living hell out of your chest at the top of the movement.
5. Weighted Push-Ups – 3 Sets 20 Reps
You can’t expect a Bradley Martyn workout to end without a kickass exercise. Weighted push-ups can be a chest buster when performed at the end of your workout. Most people do this exercise as a warm-up at the beginning of their workout, but where is the fun in that?
Knock yourself out with some weights on your back. If you can’t complete 20 reps with the weights on your back, ask someone to lift them off when you hit failure, but don’t stop without completing your set. Be ready to experience chest cramps at the end of this workout.
Chest Workout #2
Exercises
Sets
Reps
Rear Delt & Fly
4
8-12
Flat Bench
4
8-12
Incline DB Press
4
8-12
Decline Barbell Press
4
8-12
Lat Pulldown
3
8-12
Back Extension & Rows
3
8-12
Best Way To Ensure Gains
The best way to ensure gains is to have a quality supplementation routine ready to go on your shelf. This could include anything from a protein powder, pre-workout, or an intra-workout BCAA for immediate pre-, mid-, and post-workout supplementation. Other notable products to consider are a fat burner for those looking to shed unwanted fat, creatine for that increase in strength and size, and a multivitamin or omega-3 supplement to aid in all things wellness.
Wrap Up
Bradley Martyn knows just what it takes to succeed and with his massive platform on YouTube and social media, seeks to deliver the best information for all. The right chest workouts can really pump those pecs so you see a well-rounded physique with optimal fullness. Give these Bradley Martyn workouts a try and really feel that burn in your pecs for all your physique goals.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*Header image courtesy of Instagram
Calum Von Moger Shares Insider Tips and Tricks for Improved Bicep Peaks
Calum Von Moger is back with a new video for fans that goes into almost too much detail about his epic arm workouts.
Biceps are crucial. Bicep peaks are something no self-respecting bicep can survive without. Watch Calum Von Moger’s epic workouts on his YouTube channel where he shares his secrets to building the most insanely shredded biceps in the game. Check out the video above for the episode in full.
When it comes to working hard and finding the right workouts, looking to the pros and those who have gone before us is a great way to boost all our gains. They’ve done it before and are living proof of what can happen when you grind in the gym. Plus, they have all the knowledge and expertise that you need most. So many websites and influencers claim to know exactly how to get a massive and shredded physique but at the end of the day, why not look to professional bodybuilders and those we aspire to be for that sought after advice?
Who better than Generation Iron’s very own Calum Von Moger to teach us about the incredible tricks behind stunning biceps? The man is a living legend and his biceps are beyond reproach. His approach to fitness includes a strict supplement plan and workout plan so his gains never suffer one single day.
Full Name: Calum Von Moger
Weight
Height
Date Of Birth
245-255 lbs.
6’2’’
06/091990
Division
Era
Nationality
Classic Physique
2010
Australian
As one of the biggest names in bodybuilding, Calum’s workout style is unlike anyone else. From his early days in Venice, Calum has become a huge name in bodybuilding and integrates great exercises to round out a complete and effective workout.
About Calum Von Moger
Calum Von Moger was born in Geelong, a small town just outside of Victoria, Australia. Raised with five siblings, his environment was one of activity, discipline, and a real emphasis on nutrition. When he was 14-years old, he began lifting and was hooked. After years of training, he decided to compete in a local show and won his first ever bodybuilding competition. Winning junior and amateur events, he earned his pro card and competed against the best. As injuries began to plague his career, he remained dedicated and bounced back, returning stronger than ever as the fierce competitor he is.
Check out his journey in the Generation Iron Original Film Unbroken: Calum Von Moger here!
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Calum Von Moger Workouts
With an unconventional style of training unlike others, Calum knows just what it takes to put on real size and compete with the best. Let’s take a look at some of these awesome workouts so we can see those gains too.
Day 1 – Chest Day Workout
An excellent video from Gold’s Gym that follows Calum von Moger’s chest routine within the gym.
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Exercises
Sets
Reps
Incline Dumbbell
4
8-10
Flat Dumbbell Fly
4
10-12
Dumbbell Pullovers
4
10-12
Flat Bench
3
8-10
Dips
3
Failure
Day 2 – Back Day Workout
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Exercises
Sets
Reps
Lat Pulldown
4
10-12
Barbell Bent Over Rows
4
8-10
Dumbbell Single Arm Rows
4
8-10
Close Grip Lat Pulldown
4
10-12
Barbell Deadlifts
4
10-12
Day 3 – Shoulder Workout
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Exercises
Sets
Reps
Barbell Standing Press
4
8-10
Seated Barbell Press
4
8-10
Seated Dumbbell Press
4
8-10
Side Lateral Raises
3
Failure
Standing Bent Over Rear Delt Fly
3
10-12
Barbell Shrugs
3
6-12
Day 4 – Leg Workout
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Exercises
Sets
Reps
Leg Extension
5
8-10
Front Squat Machine
5
8-10
Leg Press
4
8-10
Leg Curls
4
12
Standing Smith Machine
4
15
Calf Raises
4
25
Day 5 – Arm Workout
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Exercises
Sets
Reps
Preacher Curls
4
8-10
Barbell Curls
4
8-12
Concentration Curls
4
8-10
Cable Extensions
3
8-10
Lying Skullcrushers
4
8-10
Rope Pulldowns
3
12
Day 7 – Biceps & Tricep Workout
Exercises
Sets
Reps
Close Grip Bench Press
3
8-10
Dumbbell Pullover
4
8-12
Dips
3
Failure
DB Triceps Extensions
3
8-10
If you have trouble following workouts or sometimes find them confusing, don’t worry. Von Moger makes it all extremely clear, easy, and accessible in the video. You get to follow him along through the workout as he does it, so there’s no issue figuring out how he gets it all done. It is kind of a rough workout that is definitely recommended for intermediate level athletes and above.
“I’ve been avoiding the daytime workouts because it’s hot, but there’s still all these gyms closed here,” Von Moger gave as his reasoning for continuing to work out in his garage and backyard instead of shooting a video like he typically would in a gym. This makes the video especially relevant for those of us who feel like we’re stuck in endless quarantine. You can easily lift weights at home and these exercises are easy to do without fancy equipment.
Von Moger also had some advice for people who are just starting out on their own fitness journey.
View this post on Instagram
What’s my advice for someone just starting out in the gym? – Practice good form/technique before trying to take on heavy weights . – Warm up stretch properly before starting, drink plenty of water/bcaas, stay focused don’t get distracted by people or CrossFit . – Prioritize free weights and compound exercises in your program like squats, deadlifts, bench presses, barbell rows, dumbbell curls and presses. These ones help build a strong foundation for you later. If you wanna be big you need to do these ? . – Increase your protein intake, especially after a workout . – And.. enjoy your workouts, have fun, don’t rush. The gains will come it takes time. Just Be patient. It’s a great feeling having muscles.. I recommend them to everyone.
A post shared by ??VON.MOGER (@calumvonmoger) on Aug 27, 2020 at 11:58pm PDT
Calum Von Moger’s Supplementation
Von Moger is a big fan of pre-workout and stretching before working out; he takes almost half an hour in this video to prepare himself for the exercise. This is a great habit to cultivate early because it does make your workouts much safer and more effective while offering a great supplement to start with.
Increasing your protein intake after a workout is another classic Calum Von Moger tip that should definitely be practiced by everyone and a protein powder will greatly benefit you in terms of growth, recovery, and weight management. These are things that literally anyone looking to improve their strength and performance can do, so you should be doing them. They’re not difficult and they form the cornerstones of a successful fitness habit.
Check out our list of the Best Protein Powders and Best Pre-Workouts to get great supplements that will work wonders for your gains!
Wrap Up
Calum Von Moger is a force in the bodybuilding world dedicated to competing and being as big as he can. This workout is great for boosting all your gains and mixed with a proper supplementation routine, you will see great results. Give this workout a try and see what it can do for all your gains so you can look like Calum himself.
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.
*All images and media courtesy of Calum Von Moger Instagram.
Stephanie Sanzo Profile & Stats
The biography, life, and accomplishments of Stephanie Sanzo
Stephanie Sanzo, also known as “Steph Fit Mum”, is a personal trainer and fitness model from Australia known for her amazing physique and great social media. As someone who understands what it takes to work hard, she hopes to inspire others through her platform so they can see great gains for themselves as well.
Below is a complete breakdown of her profile, stats, biography, training, and diet regimens.
Full Name: Stephanie Sanzo
Weight
Height
Date Of Birth
115-125 lbs.
4’10”
04/02/1987
Profession
Era
Nationality
Personal Trainer, Fitness Model
2010
Australian
Biography
Growing up, Stephanie was not very into fitness. But at 19-years old, she had a baby boy and had put on some weight. It was here that she would begin to take care of her body. So, she grabbed some dumbbells, began at-home workouts to drop fat, and enrolled in a personal training course with hopes of making that a career.
After the birth of her second child, she began to look for new ways to stay fit. A medical complication made running challenging, so she got herself a gym membership and began to train seriously. As a result, she did compete in some shows, even finishing in the top spots, but given the competitive lifestyle and strict diet, she stepped away to focus more on her health and wellness.
With her personal training taken care of, she began seeing more clients and also changed up her own routine from more competition prep to strength training with hints of powerlifting. Working in tandem with her own training and training others, she began posting photos of her own progress and sharing clients’ success stories, boosting her platform and social media followers.
Moving forward with her goals, she continues to devote her time to her own training and helping others, as she hopes to be an inspiration for them as well.
Training
Stephanie’s training routine involves strength training with powerlifting aspects to see continued muscle growth and aid in her great physique. Working with reps in the 8-12 range, and her sets in the 3-5 range, she gives herself a great chance to shape and tone her muscles. She doesn’t really focus on cardio, but if need be, she will do 20 minutes of cardio.
Legs
Back Squat: 3 sets, 8 reps
Single Leg Hamstring Curl: 3 sets, 10 reps
Narrow Stance Back Squat: 3 sets, 10 reps
Dumbbell Deadlift: 3 sets, 12 reps
Leg Extensions: 3 sets, 10 reps
Sissy Squats: 3 sets, 8 reps
Chest & Triceps
Bench Press: 2-4 sets, 6-8 reps
Incline Press: 3-4 sets, 8-12 reps
Cable Flys: 4 sets, 12-15 reps
Reverse Flys: 4 sets, 12-15 reps
Triceps Pushdown: 3-4 sets, 15-20 reps
Seated Dips: 3-4 sets, 8-10 reps
Overhead Extension: 3 sets, 8-10 reps
Bent Over Reverse Fly: 3 sets, 15-20 reps
Shoulders
Seated DB Press: 5 sets, 8 reps
Bradford Press: 4 sets, 10 reps
Cable Lateral Raise: 3 sets, 12 reps
Cable Single Arm Press: 3 sets, AMRAP
Cable Reverse Fly: 3 sets, 15 reps
DB Around the Worlds: 3 sets, 15 reps
Cable Rope Front Raise: 3 sets, 20 reps
Cable Front Press: 3 sets, 20 reps
Nutrition
While training is imperative, so too is the work done in the kitchen. Stephanie eats a great balance of fat, protein, and carbs with more of an emphasis on protein, as this is the building block of all muscle. She is less focused on eating too many carbs and fats, as she is with too many calories. Excess calories can lead to that unwanted weight gain and she works very hard for that to not happen. Of course, a cheat meal does come into play, but only if her body is truly craving it.
Supplementation
For Stephanie and supplementation, she uses her own supplements of choice to power all of her workouts. Certain staples to consider are a pre-workout, BCAA, and protein powder, for these will help cover all your needs, pre-, mid-, and post-workout. Others to try and take note of are fat burners for shedding unwanted fat, multivitamins for boosting your health and wellness, and creatine to pack on strength and only add to your physique.
cbdMD 1,500mg Recover Tub Review For Joint & Muscle Ache Relief
This premium topical is perfect for backaches, sore muscles, and joint pain for the ultimate relief.
Product Overview
It could be fairly common that those who use CBD supplements typically consume them, either as gummies or a tincture. It’s easy, tastes great, and you can reap the benefits of these supplements to maximize recovery. But topicals should not be overlooked and can seriously boost recovery by offering cooling and soothing sensations while also eliminating pain. cbdMD 1,500mg Recover Tub is a fantastic topical designed to alleviate backaches, sore muscles, and joint pain to keep you grinding in the gym as best you can.
What a good CBD topical will do is work to alleviate pain by being applied directly to that sore spot. With added ingredients to soothe and cool, your ability to feel relief has never been easier. A well-designed pain relieving formula, like cbdMD Recover Tub, can work wonders for your gains and bring your training, performance, and health to the next level.
cbdMD Recover Tub offers soothing CBD cream with pain killing and herbal ingredients for a warming sensation while providing temporary relief from minor aches and pains.
cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
cbdMD Recover Tub Highlights
cbdMD 1,500mg Recover Tub is a CBD cream made from soothing herbal ingredients and pain killing medicine to help relieve any muscle soreness and pain. Superior Broad Spectrum hemp extract works with histamine dihydrochloride, to provide temporary relief and increase blood flow, while other ingredients like arnica, aloe vera, and MSM, provide a creamy, moisturizing base. On the whole, Recover will ease discomfort, enhance exercise performance, manage stress, and support your daily wellness with 1,500mg of effective strength.
This supplement as a whole comes in three applications being a tub, squeeze tube, or pump option with four different strengths being 300mg, 750mg, 1,500mg, and 3,000mg. Perfect for sore muscles and joint pain, Recover is a fully loaded pain relief cream for whenever you need it.
Ingredients
Hemp Extract: Will work to reduce muscle soreness and inflammation, reduce stress and anxiety, promote faster recovery time, and offer less discomfort as you push yourself to the max with your workouts (1,2). This is a mix of cannabinoids and terpenes.
Histamine Dihydrochloride: Provides temporary pain relief and increased blood flow and aims to target the source of inflammation.
Arnica Montana Extract: Can relieve pain and reduce inflammation while also supporting normal recovery post-workout (3).
Methylsulfonylmethane (MSM): Will decrease joint pain, speed up recovery, and has anti-inflammatory effects for the best recovery (4).
Other Ingredients
Water, Helianthus Annus Seed Oil, Cetearyl Alcohol, Caprylic Capric Triglyceride, Glyceryl Stearate Citrate, Cetearyl Glucoside, Pyridoxine Hydrochloride, Butyrospermum Parkii (Shea) Butter, Organic Argania Spinosa (Argan) Kernel Oil, Organic Cocos Nucifera (Coconut) Oil, Organic Aloe Barbadensis (Aloe Vera) Leaf Juice, Organic Theobroma Cacao (Cocoa) Seed Butter, Cyamopsis Tetragonoloba (Guar) Gum, Organic Rosmarinus Officinalis (Rosemary) Leaf Extract, Piperita (Peppermint) Leaf Oil, Rosmarinus Officinalis (Rosemary) Leaf Oil, Citrus Aurantium Dulcis (Orange) Fruit Peel Oil, Pelargonium Graveolens (Geranium) Oil, Abies Sibiricia (Fir) Needle Oil, Glyceryl Caprylate, Xanthan Gum, and Caprylhydroxamic Acid.
Type Of Application
Topical
CBD Dosage
1,500mg
Best Way To Take/Use
Apply a thin layer on the affected area up to four times a day.
Price & Effectiveness
cbdMD Recover Tub is that topical you need most and with 1,500mg of serious strength, all of those backaches, sore muscles, and joint pains can be a thing of the past.
Pros
High-quality ingredients with no artificial perfumes or dyes
Great benefits to ease discomfort, manage stress, and enhance exercise recovery
Third party tested for accuracy and honesty
From a reputable company in cbdMD
Cons
Premium priced option
Only good for those who want a topical versus something you can consume
Price: $89.99
Featured cbdMD Athlete
Flex Lewis
Flex Lewis is an IFBB pro bodybuilder who works with cbdMD to use and promote their great products. To help with his own muscle and recovery goals and keep him thriving as he continues his successful bodybuilding career, Lewis relies on cbdMD to provide him with the best CBD supplements around.
Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event as well. Looking to continue an already accomplished career, Lewis continues to use cbdMD supplements to power him through to the end and 1,500mg Recover Tub is that fast-acting supplement to do just that.
Check out our list of the Best CBD Supplements for more great pain relief and fast-acting CBD products!
Overall Value
cbdMD Recover Tub is that much needed CBD topical to provide for serious pain relief when it comes to backaches, sore muscles, and joint pain. Working with premium ingredients, and a well-designed and third party tested formula, this supplement is made to give you relief to optimize your health and training. cbdMD is a company who knows the needs of athletes and only seeks to produce top tier supplements to increase overall performance. What you are really getting is a premium topical with high-quality ingredients and an honest company backing you. Try cbdMD today and see what this can do for all your pain relieving goals.
Try cbdMD 1,500mg Recover Tub Today
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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 cbdMD and Flex Lewis Instagram
References
Lopez, H.; et al. (2020). “Effects of Hemp Extract on Markers of Wellness, Stress Resilience, Recovery and Clinical Biomarkers of Safety in Overweight, But Otherwise Healthy Subjects”. (source)
Boyaji, S.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Kriplani, P.; et al. (2017). “Arnica montana L.- a plant of healing: review”. (source)
Butawan, M.; et al. (2017). “Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement”. (source)
The Brandon Hendrickson Workout To Seriously Shred & Sculpt
This workout from Brandon Hendrickson can give you that physique others will envy.
Brandon Hendrickson is an IFBB pro bodybuilder competing as a Men’s Physique competitor. Since earning his pro card, he has made a great career for himself competing in top tier events like Mr. Olympia and the Arnold Classic. With a massive following on social media, Brandon uses his platform to promote himself as well as inspire others.
For those of us looking to get a great workout and really capitalize on our gains, finding that fun and effective routine can be challenging. With so many out there, the choices do seem endless with the opportunities online. But with so many claiming to know what to do, it can be hard to weed through all the nonsense. Taking notes from accomplished professional bodybuilders and other athletes is a sure fire way to achieve this for they’ve done it all before.
As someone who knows what it takes to compete on the biggest stages, Brandon tailors his workouts to only see gains and continue to sculpt his shredded aesthetic that both fans and judges will love.
Full Name: Brandon Hendrickson
Weight
Height
Date Of Birth
185-195 lbs.
5’8”
06/16/1987
Division
Era
Nationality
Men’s Physique
2010
American
This workout from Brandon Hendrickson will target all your muscle groups to give you a well-rounded physique. By targeting these muscles with isolation and compound movements, you give your body a nice mix to add variety and constantly challenge them to grow.
About Brandon Hendrickson
Brandon Hendrickson is from Chicago, Illinois and always enjoyed lifting on the side while playing sports like wrestling, track and field, and football. He always wanted to model as a young child and while going to college, he also worked with a modeling agency. As fate would have it, he soon came to love lifting and fitness became more than just a hobby, but a part of his life, thus launching this newfound career he has today.
Brandon earned his pro card in 2013 after winning the NPC National Championships that same year. Since then, Brandon has competed with the best, winning top events like Mr. Olympia and the Arnold Classic, as well as competing in other large competitions across the globe. With a large following on social media, he posts workouts and plenty of photos to keep his fans engaged and inspire others to see results like he does.
Brandon Hendrickson Workout
Brandon is always looking for ways to challenge himself to see continued growth. This workout covers all your muscle groups so you can specifically target certain areas, while also adding nice variety to provide for some muscle confusion. If it is getting close to competition time, Brandon will add more training time with longer sessions to burn more fat. For those who want to bulk, think about shortening your sessions and focusing more on heavy lifting.
Let’s take a look at this workouts from Brandon including chest, back, legs, shoulders, biceps and triceps, and of course, core.
Chest
Exercises
Sets
Reps
Machine Press
3
10
Pec Deck
3
12
Bench Press
3
10
DB Flys
3
10
Push Press
3
8
Shoulders
Exercises
Sets
Reps
Lateral Raise
3
12
Reverse Machine Press
3
10
Upright Row
3
8
Front Raise
3
12
Legs
Exercises
Sets
Reps
Walking Lunges
3
12
Lying Leg Curl
3
12
Leg Press (High Feet)
3
10
Leg Extension
3
12
Barbell Squats
3
10
Leg Press (Narrow Stance)
3
8
Back
Exercises
Sets
Reps
Low Cable Row
4
12
One Arm Row
4
12
Underhand Row
4
10
Lat Pulldowns
4
10
Biceps & Triceps
Exercises
Sets
Reps
Triceps Pushdowns
3
10
Machine Dips
3
10
DB Triceps Kickbacks
3
12
Concentration Curls
3
10
Single Arm Machine Curl
3
10
Alternating Dumbbell Curl
3
12
EZ Bar Curl
3
10
Core
Exercises
Sets
Reps
Hanging Leg Raises
3
20
Windshield Wipers
3
15
Seated Crunch
4
15
Rope Crunch
3
20
Brandon’s Nutrition
When you look at Brandon, you see an absolutely shredded athlete. This is a result of his hard work in the kitchen as well. He eats quite clean and only focuses on whole foods with things like fish, green vegetables, whole grains, nuts, seeds, and lean meats. This leaves really no room for sugar, alcohol, and those much desired sweet treats. Of course, Brandon will indulge once in a while with some food he enjoys, but on the whole, he is committed to eating as clean as possible to see real desired results.
Best Way To See Huge Gains
The best way to see huge gains is through a proper supplementation routine. With the right supplements, you can easily add to your training and nutrition routines to get adequate nutrients into your body vital for growth and recovery. A pre-workout or BCAA supplement are perfect for your pre- and mid-workout needs, while a protein powder will work wonders for you post-workout. Along with this comes great supplements like creatine, fat burners, and multivitamins to boost strength, shed unwanted fat, and keep you healthy overall so you spend more time in the gym and less time out of it.
Wrap Up
This workout from pro bodybuilder Brandon Hendrickson is exactly what you need to see huge gains. With a great workout targeting all of those muscle groups, it is easy to achieve those desired goals and really give yourself a shredded physique, like Brandon himself. Taking notes and advice from those pros who have gone before us is a great way to see serious gains for they’ve done it and are living proof of the results. We know you want a great physique so give this workout from Brandon a try and let us know how you feel. You won’t be disappointed with the work you put in.
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 Brandon Hendrickson Instagram
Vegan Protein for Bodybuilding – Why it Makes Sense
Vegan Protein for Bodybuilding – Why it Makes Sense
When most people think of bodybuilding, they think of steak for breakfast, bowls of chicken and rice, and huge whey protein tubs. However, a vegan diet is a legitimate way to build muscle. More and more athletes and bodybuilders are switching to a cleaner way of eating, enabling them to perform their best (perhaps even better!)
The proof is in the tub; it is absolutely possible to build muscle on a vegan diet, and vegan bodybuilding is becoming increasingly popular. The principles are the same; you need to eat the right amount of calories with the right macro balances. If you do that with a plant-based diet, you may find that you have more energy, you recover quicker, and you are ready to tackle new challenges.
All that being said, if you are a vegan bodybuilder, then it becomes even more important to supplement with a vegan protein powder. An extra protein boost that your body can easily absorb could be essential to your vegan diet, especially after working out. What are you waiting for? Ditch out the whey for pea and rice protein. If you are looking for a quality, all-natural product, I recommend National Bodybuilding Co. Full Prep Vegan Protein.
Benefits of Vegan Bodybuilding
There are increasing health concerns about dairy including its implications on heart health, digestive health, and even the likelihood that someone develops cancer. Evidence-based research has also shown that contrary to what the dairy industry has been telling us, it has little to no effect on bone health.
Reduction of Digestive Stress
Dairy is a source of digestive stress for many people, for the simple reason that we are not made to consume it. Milk is full of growth hormones and fat, meant for a baby calf, and most humans would fair better if they cut it out of their diet.
Many whey and casein protein powders result in unexpected side effects such as feeling bloated, gassy, and low on energy. If you are bulking up, then you need a protein supplement to reach your peak performance. However, it is important to have one that is easy to digest and allergen-free.
Diet Diversity
Getting proteins from a vegan diet means a wide variety of nutrition. Vegan protein contains beneficial vitamins and minerals, fiber, fatty acids, and a range of probiotics. Most high-quality vegan powders are also organic, non-GMO, soy-free, and gluten-free.
On the other hand, meat and dairy can contain harmful chemicals and antibiotics unless you can commit to a strict grass-fed meat diet, which is very expensive!
Health Benefits
So long as you reach your macros and consume a healthy vegan diet with sufficient protein, you should notice more energy, less inflammation and pain, and quicker recovery. One study comparing vegan and omnivore gut-microbiota showed that vegans had fewer pathobionts and a greater abundance of protective species as well as reduced levels of inflammation. (1)
Environmentally-Friendly
Vegan bodybuilding is also more sustainable and ethical. Production of vegan protein uses less water, fuel, and land than animal protein. (2)
Whey Protein Vs. Vegan Bodybuilding
Whey protein is an animal protein derived from milk, it is widely accessible, and you can find plenty of cheap products in a wide range of flavors. Whey contains branched-chain amino acids such as isoleucine, leucine, and valine, building blocks of muscle. The bioavailability of these amino acids is optimum for protein synthesis and enables faster muscle building, leading to muscle mass gain.
This is great if you don’t suffer any of the nasty side effects of whey, such as gas, diarrhea, and bloating. And while there are many great flavors available, this is usually because of artificial sweeteners that are often harmful. They are usually heavily processed, which depletes the nutritional quality, especially in cheaper products. This, paired with the dairy industry’s devastating effects, has left many people looking for alternatives.
Plant-based protein such as pea, hemp, soy, and brown rice are great alternatives. A clinical study in 2013 showed that brown rice protein was equal to whey when measuring strength gain, and recovery. (3) They are much less likely to cause negative side effects and are often created with more natural ingredients.
Whey has a complete profile of amino acids, whereas plant-based proteins can be lacking. No one plant can give the same nutrition as meat. As such, the variety is required. However, protein powders containing both pea and brown rice proteins will provide you will all of the amino acids found in whey, which makes vegan bodybuilding possible.
How to Make Sure You Get Enough Protein With Plant Foods
Whether you are eating meat or not, your protein intake should be the same if you want to put on sufficient weight per day. Although the amount of protein you need depends on how active you are, your individual muscle mass and body weight, and your health and fitness goals. On average, you need around 0.8 grams of protein per pound of lean body mass. (4). If you really want to see gains, it is a good idea to create a meal plan to ensure that you are getting enough protein throughout the day.
It is difficult to succeed at weight loss and, at the same time, gain muscle. Most bodybuilders will first gain weight and then cut down while easing enough protein to retain muscle. If you are trying to gain bodyweight without animal-based products, you will need to eat a lot to get enough calories. It is also a good idea to take a vitamin B12 supplement, as vegans are often deficient and it has many benefits.
On average, you could be aiming for around 25 grams of protein per meal, and your macronutrient percentages should include around 25-30% calories from protein. This is easily accomplished with animal products, but for vegan bodybuilders, this can pose problems. Although there are plenty of protein sources in vegan foods (oats, lentils, beans), they tend to be carb-heavy. This means it is difficult to get the macros optimal for vegan bodybuilding.
There is also debate on the bioavailability of vegan protein (how well your body absorbs it compared to meat protein.) Including plenty of fruits and vegetables into your diet can help your body to absorb protein. Green foods like broccoli and spinach are particularly effective. To be a high protein vegan, it is a good idea to supplement your meal plan with a plant-based protein source to maximize muscle. This helps you avoid the carb-heavy downsides of other vegan protein supplements while still maximizing your muscle without eating meat.
Top 3 Vegan Proteins
National Bodybuilding Co. Full Prep Vegan Protein
National Bodybuilding Co. Full Prep Vegan is designed for bodybuilders to hit their goals faster. A 100% natural and organic powder, this will work for a number of benefits like muscle growth and recovery, as well as enhancing overall performance.
National Bodybuilding Co. Full Prep Vegan Protein offers a blend of Pea Protein and Rice Protein to provide a full profile of amino acids, allowing for optimum muscle repair and recovery.
Designed for bodybuilders, athletes, and gym-goers, it has been tested and formulated using the highest quality ingredients. It stimulates muscle growth and recovery and aids your metabolism to help you burn fat.
The ingredients are:
Organic Pea Protein (12,5g) – Organic pea protein sourced from yellow split peas. Pea protein has an abundance of BCAAs: valine, leucine, and isoleucine.
Pea is a healthy and effective source of protein and promotes feelings of fullness and cardiovascular health. (5) (6)
Organic Rice Protein (12,5g) – High in protein and low in calories, rice protein, is ideal for building muscle and staying lean. Studies have shown that rice protein is as effective as whey at improving muscle growth when taken after weight training.
Transparent Labs Organic Vegan
Code GENIRON10 For 10% Off
Transparent Labs Organic Vegan is a 100% vegan protein powder with 24g protein that is easy on your digestion system. With no artificial additives, this is great for weight management and muscle growth.
Transparent Labs Organic Vegan is 100% vegan with a great protein base of 2:1 rice to pea protein. Packed with 24g of protein and 4g of fiber, this is easy on your stomach and great for muscle growth, recovery, and weight loss or management.
With two great flavors in French Vanilla and Chocolate, this protein has zero artificial flavors and sweeteners and is USDA Organic Certified. A transparent and honest label lets you know everything in this great vegan protein.
Kaged Muscle Plantein
Code GENIRON10 For 10% Off
Kaged Muscle Plantein is a premium vegan protein that builds muscle like whey without the dairy. Superior texture and taste is matched by 300% more absorption so those nutrients hit you harder.
Kaged Muscle Plantein is a great plant-based protein powder for those looking for a clean, naturally flavored supplement. Building muscle like whey, this has 300% absorption so those nutrients hit you harder.
Great flavors and a complete profile of EAAs and BCAAs, this protein is free of soy, dairy, lactose, and gluten giving you a great plant-based option for all athletes.
Wrap Up
Plant-based and vegan proteins are great options to rival whey protein for those sensitive to dairy, following a vegan diet, or just curious about other protein options. The right protein powder will give you great benefits to growth, recovery, and weight loss and these vegan powders are perfect for athletes of all sports.
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.
References
Glick-Bauer, M.; Yeh, M.-C. The Health Advantage of a Vegan Diet: Exploring the Gut Microbiota Connection. Nutrients 2014, 6, 4822-4838.
David Pimentel, Marcia Pimentel, Sustainability of meat-based and plant-based diets and the environment, The American Journal of Clinical Nutrition, Volume 78, Issue 3, September 2003, Pages 660S–663S.
Joy, Jordan M et al. “The effects of 8 weeks of whey or rice protein supplementation on body composition and exercise performance.” Nutrition journal vol. 12 86. 20 Jun. 2013, doi:10.1186/1475-2891-12-86.
Layman, Donald K et al. “Defining meal requirements for protein to optimize metabolic roles of amino acids.” The American journal of clinical nutrition vol. 101,6 (2015): 1330S-1338S.
Smith, C., Mollard, R., Luhovyy, B., & Anderson, G. (2012). The effect of yellow pea protein and fibre on short-term food intake, subjective appetite and glycaemic response in healthy young men. British Journal of Nutrition, 108(S1), S74-S80.
Sara María Martínez-Sánchez, José Antonio Gabaldón-Hernández, Silvia Montoro-García, Unravelling the molecular mechanisms associated with the role of food-derived bioactive peptides in promoting cardiovascular health, Journal of Functional Foods, Volume 64, 2020, 103645.
Performance Lab Flex Review For Joint Flexibility & Comfort
This joint support supplement will optimize joint flexibility and long-range health.
Product Overview
Our joints tend to take a beating at all times of the day. The constant wear and tear of everyday life can simply be debilitating and something we just don’t want or need. For those of us bodybuilders constantly wearing our bodies down, we know how hard it can be to bounce back and feel as though our joints are keeping us from doing what we love. Thankfully, supplements companies have worked to produce joint supplements to keep us healthy both inside and out of the gym. Performance Lab Flex is a premium supplement made with cutting edge ingredients to give you the best in terms of optimal movement and joint health.
A good joint support supplement will work to better support and maintain the health of our all too vulnerable joints. Working to restore strength and mobility, help with fluid movement, reduce inflammation and pain, and improve our lifestyle are all great benefits of a joint support supplement. Performance Lab Flex can do this and much more and is one of those premium products to absolutely try.
Performance Lab Flex is perfect for joint lubrication and shock absorption that provides herbal relief for stiff and achy joints.
Performance Lab is a leader in nutritional supplements and with formulas that include industry-leading ingredients, their products combine nutritional technology with high-quality and innovative supplements to meet all of their consumers’ needs. Their patented NutriGenesis process ensures clean, safe, and effective vitamins and minerals, and with clean labels that are non-GMO and 100% gluten-free, you can be sure that no hidden agendas lurk in your supplements. Their state-of-the-art facilities are current good manufacturing practices (CGMP) compliant and registered with the Food and Drug Administration (FDA).
Performance Lab Flex Highlights
Performance Lab Flex is a joint support product that optimizes your joints and mobility for long term enhanced flexibility, comfort, and performance. It’s a solid product and will work well for those looking to purchase their joint supplement alongside other supplements. Great for joint lubrication and shock absorption, this will support your ligaments, tendons, and cartilage with herbal relief for those stiff joints.
An ultramodern design and Performance Lab’s great NutriCaps and NutriGenesis process ensures you get the most bioavailable and healthy options out of this supplement. With cutting edge ingredients and an advanced formula, this supplement is a top tier product so you optimize every bit of your gains.
Ingredients
CurcuWIN® Turmeric: Fights joint-destructive free radicals with antioxidant activity, protects cartilage from destructive enzymes, and supports collagen synthesis and other structural joint proteins (1).
ApresFlex® Boswelia serrata: Can improve joint aches, flexion, and performance of daily activities for optimal joint health (2).
Glucosamine Sulate 2KCL: An amino sugar found naturally in tissues, this supports those building block proteins necessary for forming connective tissue, chondrocyte cells for joint repair and regeneration, and synovial fluid for joint lubrication to promote smoother range of motion (3).
Mythocondro® Chondroitin Sulfate: Helps maintain hydration for joint lubrication and supports healthy collagen production (4).
OptiMSM® Methylsulfonylmethane: A key structural nutrient necessary for the formation of collagen, glucosamine, chondroitin, and other proteins (5).
NutriGenesis® Strontium+: Stimulates the production of bone building cells, called osteoblasts , and inhibits the activity of bone-breakdown cells, called osteoclasts (6).
Other Ingredients
NutriCaps® Pullulan Capsule, NuFlow® Rice Concentrate
Number Of Ingredients
6
Serving Size
2 NutriCaps
Number of Servings
30
Best Way To Take
Take 2 capsules daily.
Price & Effectiveness
Performance Lab Flex is a great joint support supplement to optimize joint flexibility and long-range health for the best movements to maximize your gains. With 30 servings per container, 2 NutriCaps will pump you with these amazing ingredients to boost all areas of your health.
Pros
Great benefits like joint lubrication and shock absorption
Easy to swallow prebiotic NutriCaps
100% clean and natural product
From a reputable company in Performance Lab
Cons
Premium priced option
Only available directly from their website
Price: $69.00
Who Is Flex Good For?
Performance Lab Flex is good for those seeking a joint support supplement with premium, well-researched ingredients in an advanced formula. Anyone ranging from bodybuilders, strength athletes, or everyday fitness folks can benefit from using this supplement. It is suitable for people of all ages to support an overall quality of life.
How Safe Is Performance Lab Flex?
Flex is very safe, especially for your long-term health given that it has premium and highly absorbable ingredients to boost and support your joint health.
Check out our list of the Best Joint Supplements for more great joint support products!
Overall Value
Performance Lab Flex is that amazing joint support supplement you need most to see serious gains while optimizing your joint health. A well-researched and clinically-formulated joint supplement, you know exactly what you’re getting in terms of joint health, support, and optimal movement. Performance Lab knows the needs of athletes and seeks to produce only those top tier supplements to aid in all things health and performance. What you are really getting is a top tier joint supplement with great ingredients, worthwhile results, and a reputable company backing it. Try Performance Lab Flex today and see what this can do for all your gains 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.
*Images courtesy of Performance Lab and Envato
References
Daily, J.; et al. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. (source)
Yu, G.; et al. (2020). “Effectiveness of Boswellia and Boswellia extract for osteoarthritis patients: a systematic review and meta-analysis”. (source)
Wangroongsub, Y.; et al. (2010). “Comparable clinical outcomes between glucosamine sulfate-potassium chloride and glucosamine sulfate sodium chloride in patients with mild and moderate knee osteoarthritis: a randomized, double-blind study”. (source)
Henrotin, Y.; et al. (2014). “What is the current status of chondroitin sulfate and glucosamine for the treatment of knee osteoarthritis?”. (source)
Butawan, M.; et al. (2017). “Methylsulfonylmethane: Applications and Safety of a Novel Dietary Supplement”. (source)
Price, C.; et al. (2012). “Essential Nutrients for Bone Health and a Review of their Availability in the Average North American Diet”. (source)
cbdMD 750mg Berry CBD Oil Tincture Review For Fast Acting Support
This CBD tincture is simple, pure, and versatile for fast acting support.
Product Overview
With so many CBD products on the market, it can challenging to decide what is best for you. Tinctures, topicals, gummies- you name it, companies have it. But it’s a consumer’s market, which is to our benefit. Having so many options and plenty of great choices only lends itself to the bettering of our own lives as we look to maximize our recovery as best we can. CbdMD 750mg Berry CBD Oil Tincture is a great product for fast-acting relief in the most simple and pure way and the Berry flavor will make you want this every single day.
What a good CBD tincture will do is work quickly to give you the best benefits in the most effective way possible. With many strengths, you can find the appropriate amount for you to ensure only the best in terms of both health and performance. Working to relieve pain, reduce stress, and aid in your overall wellness, a great CBD product will do just that. CbdMD 750mg Berry CBD Oil Tincture can do this and so much more and is definitely a top choice for tinctures.
cbdMD 750mg CBD Oil Tincture is a simple, pure, and versatile way to get fast acting relief for all your CBD needs.
cbdMD is on a mission to enhance the overall quality of life while bringing CBD education, awareness, and accessibility to all. Knowing exactly what CBD can do for people is important to them as they strive to make everyday wellness your new normal through the power of innovation, premium product selection, and a true passion to help the consumer. By working with athletes and other health-minded partners, cbdMD is a trusted and reputable source to get all your CBD supplements.
CBD Oil Tincture Highlights
CbdMD has created this top of the line CBD tincture with many strength, but the Berry flavor in 750mg is the right amount for your needs. This simple, pure, and versatile CBD supplement is made with Superior Broad Spectrum CBD infused with MCT oil for fast-acting relief. With non-detectable levels of THC, this supplement will help promote a sense of calm, boost exercise performance, help manage everyday stress, and support your overall wellness.
The product as a whole comes in two sizes and six different concentrations, while also offering four flavors. Available in either 30mL or 60mL, you get the option of strength including 300mg, 750mg, 1,500mg, 3,000mg, 5,000mg, and 7,500mg. Great flavors of Natural, Berry, Orange, and Mint round out this amazing CBD tincture. But for those looking to capitalize on their gains in an efficient way, the 750mg Berry Tincture is perfect, delicious, and seriously fast acting.
Ingredients
Hemp Extract Blend: Great for faster recovery time, reducing muscle soreness and inflammation, reducing stress and anxiety, as well as your immune system, and providing for less discomfort as you grind away with your workouts. This blend includes Cannabidiol, Cannabigerol, and Cannabinol (1,2).
MCT Oil: Works to allow for better absorption so these nutrients hit your body faster and more efficiently. It is also a solid source of energy for your brain and cognitive functioning (3).
Other Ingredients
Natural Flavor
Type Of Application
Tincture
CBD Dosage
750mg (also comes in 300mg, 1,500mg, 3,000mg, 5,000mg, and 7,500mg)
Best Way To Take/Use
Fill the dropper halfway and squeeze under your tongue. Hold for 30-60 seconds and swallow.
Price, Flavors & Effectiveness
CbdMD 750mg Berry Tincture is exactly what you need to give your body that recovery boost while also improving your overall health and wellness. With 750mg of fast-acting and high-quality CBD, the Berry flavor is everything and will keep you coming back for more.
Pros
Superior Broad Spectrum CBD formula
Great benefits and supporting cannabinoids
USA-grown hemp and third party tested
Gluten-free and vegan with a natural Berry flavor
Cons
Premium priced option
Price: $89.99
Featured cbdMD Athlete
Flex Lewis is an IFBB pro bodybuilder who works with cbdMD to use and promote their great products. To help with his own muscle and recovery goals and keep him thriving as he continues his successful bodybuilding career, Lewis relies on cbdMD to provide him with the best CBD supplements around. Lewis is a 7-time Olympia 212 winner with a win at the 2014 Arnold Classic in the 212 event. Looking to continue an accomplished career, Lewis continues to use cbdMD supplements to power him through to the end and the 750mg Berry Tincture is that fast-acting supplement to do just that.
Check out our list of the Best CBD Supplements for more great pain relief and fast-acting CBD products!
Overall Value
CbdMD 750mg Berry Tincture is that fast-acting CBD supplement you need most to boost your training, performance, health, and wellness. Produced by a company who knows the needs of athletes, cbdMD only works with the highest quality ingredients because you deserve to put only the best into your body. What you are really getting is a top tier tincture with transparent and safe ingredients to provide fast-acting and versatile support. Try cbdMD 750mg Berry Tincture today and give your recovery the best chance at success.
Try cbdMD 750mg Berry Tincture 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 cbdMD and Envato
References
Baron, Eric P. (2018). “Medicinal Properties of Cannabinoids, Terpenes, and Flavonoids in Cannabis, and Benefits in Migraine, Headache, and Pain: An Update on Current Evidence and Cannabis Science”. (source)
Boyaji, Shafik; Merkow, Justin; Elman, R. N. M.; Kaye, Alan D.; et al. (2020). “The Role of Cannabidiol (CBD) in Chronic Pain Management: An Assessment of Current Evidence”. (source)
Croteau, Etienne; Castellano, Christian-Alexandre; Richard, Marie Anne; Fortier, Melanie; et al. (2018). “Ketogenic Medium Chain Triglycerides Increases Brain Energy Metabolism in Alzheimer’s Disease”. (source)
Lee Priest: The Blonde Myth’s Killer Upper Body Workout
There’s no question: Lee Priest is a bad ass.
Lee Priest is a professional bodybuilder currently with the National Amateur Body-Builders’ Association (NABBA) and formerly with the IFBB. Coming out of Australia, he is recognized there and internationally as a top bodybuilder and uses his platform to inspire others and their bodybuilding goals.
For so many us, finding the right training plans can be challenging. We work so hard to piece together a solid plan, but with so many exercises and potential options, it ultimately seems too daunting. But looking to professional bodybuilders and athletes is one easy way to get this done for they know what to do and are proof of the results. That proof is all we need to fully reach our own training and performance goals.
As a legend in the bodybuilding world, Lee knows just what to do to compete at a high level and sculpt a massive physique that not only others will envy, but will win competitions on the biggest stages in bodybuilding.
Full Name: Lee Andrew McCutcheon “Lee Priest”
Weight
Height
Date Of Birth
225-235 lbs.
5’4’’
07/06/1972
Profession
Era
Nationality
Bodybuilder, Entrepreneur, Author
2000, 2010
Australian
This upper body workout from Lee Priest is sure to fire up your muscles to grow. A three day workout of back, chest, and arms, not only will they increase in strength and size, but also work to build a massive and shredded physique you want most.
About Lee Priest
Born in Newcastle, Australia, Lee had an interest in bodybuilding at a young age. With his mother as a bodybuilding competitor, he picked up weights, and with his grandfather’s help as well, began with the basics. Fairly soon after, he competed in his first show and won. This would be the catalyst for what would become an amazing bodybuilding career.
As it would have it, Lee kept competing and as an amateur began to get recognition. At 20-years old, he earned his pro card and was the youngest ever to turn IFBB pro.
Competing in many events, he continued to see great success. But he would switch careers to racing cars, where he also found success, and in 2013, after seven years out of bodybuilding, he competed again. Only this time, it was with the NABBA. Aside from competing, his legacy is also cemented with The Lee Priest Classic, offering events for amateurs and professionals, thus capping Lee’s career into a full bodybuilding circle.
Lee Priest Workout
What you’ll find with this Lee Priest upper body workout is a great three day combo of back, chest, and arms. Working with a variety of exercises, you will give yourself a great chance at seeing growth while aiding in those bodybuilding or sport specific goals. Lee believes that constantly changing your workouts up can benefit you as it will confuse your muscles so no workout ever gets stale. These great upper body workouts are what you need to change things up and see serious gains start to unfold.
For these workouts, you will see a nice mix of machine exercises and those done with free weights. If you have access to a gym, these will be no problem and you will find serious success with this workout for a great pump. If you don’t have a gym, check out our complete home gyms or other free weights, dumbbells, barbells, and resistance bands so you still get a great workout even from home.
Back
Exercises
Sets
Reps
Pull-Up
5
6-8
Front Lat Pulldown
5
6-8
Bent-Over Barbell Row
5
6-8
One-Arm Dumbbell Row
5
6-8
Seated Cable Row
5
6-8
Chest
Exercise
Sets
Reps
DB Chest Press
4
10
DB Chest Fly
4
10
Cable Chest Fly
4
8
Dips
4
12-15
Push Press
4
10
Bench Press
4
5
Arms- Workout #1
Exercise
Sets
Reps
Seated DB Curls
4
10-12
Barbell Curl
4
10
Alternating Dumbbell Curl
4
12
Triceps Pushdowns
4
10
One Arm Triceps Extension
4
10
Overhead Press
4
10
Upright Row
4
8
Arms- Workout #2
Exercises
Sets
Reps
Triceps Pushdowns
3
10
Side Curls
3
12
EZ Bar Curl
3
12
Machine Overhead Extension
3
10
Machine Preacher Curls
3
10
Close Grip Bench Press
3
10
Machine Pushdowns
3
12
Machine Curls
3
10
Best Ways To Capitalize On Gains
When it comes to workouts like this one above, you need the right fuel to help keep you on track and seeing those gains you want most. For a serious boost and muscle pumps before you start, check out a great pre-workout supplement to kickstart your workout. Need a muscle building product for even better strength? Check out some awesome creatine or BCAA supplements to see what these can do. And of course, a protein powder is exactly what you need to round out your routine for increased muscle growth and recovery, perfect for aiding in all things gains.
Wrap Up
Lee Priest knows exactly what it takes to compete at a high level. This upper body workout is one to try for it will challenge your muscles to grow and give you a new routine to seriously beef up your upper body. As we look to find new ways to grow, using workouts from pro bodybuilders and athletes is a sure fire way to make this happen. Give this upper body workout a try and see what this 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 Lee Priest Instagram
Jacked Factory Authentic Bars Review For Superior Taste & Results
These protein bars are made with real ingredients for only the best results.
Product Overview
We all know the value of a premium protein bar. But finding one can be a challenge. Picture this. You sit at the office, get that hunger craving, and realize you just can’t wait to eat a full meal. You need that snack. You dig into your bag, pull out some run of the mill protein bar, and take that first bite. Chalky, bland, just not what you needed and a total waste of money. Jacked Factory Authentic Bars are those protein bars you need most for their real ingredients, great tastes, and effective results.
What a good protein bar can do is keep you full and aid in satiety while also working to maximize lean muscle growth and better recovery. The convenient and worthwhile snack you need, Jacked Factory Authentic Bars do this and much more and are a reliable bar for all your wants and needs.
Jacked Factory Authentic Bars are made with authentic ingredients with great taste and results. No artificial sweeteners make these bars great for muscle growth and recovery.
Jacked Factory is a great supplements company who fully understands the needs of athletes and what it takes to succeed at the highest level. As a result, they deliver the most premium, hard-hitting, and effective supplements on the planet. With products formulated using science-backed ingredients, all of their products are made with honesty and the idea of fueling your fitness journey. Transparency is key, especially for your gains, and Jacked Factory takes this very seriously.
Authentic Bars Highlights
Jacked Factory Authentic Bars are a great protein bar with authentic ingredients, taste, and results. This decadent high protein bar is made with real ingredients and whey protein isolate for that clean, filtered protein to help with muscle growth and recovery. With no artificial sweeteners or sugar alcohols, this protein bar is exactly what you need to round out a great dietary routine.
Packed with 15g of protein, the ratio of macronutrients is fairly good being 12g of fat and 27g of carbs, all sitting at just 260 calories. No gut-wrenching fibers and awesome flavors are matched by honesty and transparency with this amazing protein bar as it is manufactured in a cGMP facility, scientifically formulated, and made right here in the United States.
Ingredients
Whey Protein Isolate: A more filtered form of whey this is loaded with protein with minimal to no carbs and fat as a result of the filtration process. This form of protein is great for those looking to pack on lean muscle, lose unwanted weight, and boost recovery for effective muscle repair (1,2).
Peanut Butter: A great source of vitamins and minerals, as well as protein and fats, peanut butter boosts energy, helps keep you full leading to weight loss, and improves memory, among other benefits (3).
Soybean and Palm Oil: Both are healthy options and rich in healthy fats. Soybean oil works well for bone health and contains great omega-3 fatty acids, while palm oil works to balance cholesterol and is considered to be an anti-thrombotic, something that reduces blood clots (4).
Other Ingredients
Honey, Wheat Flour, Niacin, Iron, Thiamin Mononitrate, Riboflavin, Folic Acid, Yellow Corn Flour, Cornstarch, Chocolate, Salt, Soy Lecithin, Brown Rice Syrup
Calories
280
Protein
15g
Carbs
27g
Fat
14g
Sugar
20g
Flavors
Birthday Cake, Peanut Butter Candy, Chocolate Chip Cookie Dough, Coconut Cashew, Kitchen Sink, Mint Chocolate Chip, Cookie Crumble, Caramel Apple (Limited Edition)
Price, Flavors & Effectiveness
Jacked Factory Authentic Bars are high in protein and made with real food ingredients so you only get the best in terms of your muscle building, recovery, and nutrition goals. With the option of either a 6-pack or 12-pack, you get a great deal on these healthy and transparent bars.
Plenty of flavors ensure you never grow bored of the taste including: Caramel Apple (Limited Edition), Cookie Crumble, Birthday Cake, Peanut Butter Candy, Chocolate Chip Cookie Dough, Coconut Cashew, Kitchen Sink, Mint Chocolate Chip.
Pros
High in protein and uses whey isolate
No artificial sweeteners or sugar alcohols
Made with real ingredients
Great flavors
Cons
Comparable to less expensive bars
Price: $24.99 for 12-pack
Check out our list of the Best Protein Bars to see where Jacked Factory Authentic Bars landed!
Overall Value
Jacked Factory Authentic Bars are that high-quality, protein-packed, and healthy protein bar option you need most. With plenty of flavors and real ingredients, your wants of taste and results have never been higher. Jacked Factory is a company who knows the needs of athletes and seeks to produce only the best in terms of sports supplements and nutritional products. What you are really getting is a high-quality protein bar packed with tons of real and effective ingredients, great flavors, and an honest company backing it. Check out Jacked Factory Authentic Bars today and see what these can do for your desired results.
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*Images courtesy of Jacked Factory and Envato
References
Pal, S.; et al. (2010). “Effects of whey protein isolate on body composition, lipids, insulin and glucose in overweight and obese individuals”. (source)
Cooke, M.; et al. (2010). “Whey protein isolate attenuates strength decline after eccentrically-induced muscle damage in healthy individuals”. (source)
Arya, S.; et al. (2016). “Peanuts as functional food: a review”. (source)
Oguntibeju, O.; et al. (2009). “Red palm oil: nutritional, physiological and therapeutic roles in improving human wellbeing and quality of life”. (source)