Main Objective: Building Muscle
My girl allegranicole_ wants to build her upper body to balance out with her lower body. For this, we’re gonna do a series of exercises that will get her there. If you want to build muscle, regardless of if you’re a man or woman, this will work for you.
Set 1 Pull-ups & Tricep Extensions
We’ll start out with pull-ups super setted with tricep extensions. If you can’t do pull-ups yet, keep trying every day. Get to your maximum effort even if that means you can only do one pull up.
Remember, if you keep trying and putting your body in an uncomfortable situation, your body will adapt—that’s how you get stronger! If, on the other hand, you just go until it burns a little bit, you won’t get much out of that.
Then we move immediately into tricep extensions. With Allegra, we knocked out 15 reps but just adjust if you need to. Be honest with yourself. Use enough weight so that you’re able to get 15 reps but not too easily.
In fact, you want to struggle through the reps. Watch the video and see how Allegra does it. Then put enough weight on the thing so that you struggle just as much as her. That’s how you’re gonna grow and get stronger.
Set 2 Romanian Deadlifts & Bent Over Barbell Rows
The next set is Romanian Deadlifts super setted with Bent Over Barbell Rows. For these two you wanna be very mindful of your posture. Deadlifts can be really bad for your back if you don’t.
For Deadlifts, sit nice and straight but bend your knees a little bit. Then let the bar slide down your legs. Go slowly on the way down and then be explosive on the way up. Then, for the other exercise, bend your back but keep it straight and go into a nice and easy row movement.
We’re gonna do 5 reps of Deadlifts and 5 reps of Bent Over Barbell Rows, and we’re gonna do this 3 times each. Adjust the weight to where your effort isn’t too much because we’re dealing with the back here, so it’s not like we need tons of weight, and we also need to be careful.
Set 3 Lat Pull-down & Tricep Extensions
For the third set, we did Lat Pull-downs super setter with Tricep Extensions. For the Lat Pull-downs, when you pull, you need to let it come up nice and easy because otherwise, you’re just letting gravity do its work. But when you come down, you wanna be explosive.
You wanna feel something similar for the tricep extensions. When coming up, don’t just let the weight do the work—resist it a little bit. Then, on the way down, be explosive.
Again, use enough weight so that this is challenging for you. You gotta be honest with yourself. No one but you is gonna know if that last rep is hard for you so it’s up to you whether you want to make it hard or easy.
Go give my girl allegranicole_ a follow on IG
Training Like A Savage
Listen, this is how I train. If you wanna train like a fucking savage, go to mikerashid.com. Listen, this training is not for weennies. If you just wanna do a couple of sets here and there and shot it on your phone, this is not for you—that’s alright. This is not for everybody.
This is for people that wanna develop a solid foundation. People who wanna increase functionality, strength, and endurance. In this type of training, you develop quality muscle—dense, think quality muscle, alright?
This is the real deal. It’s not for weenies. I gotta let you know right now, so if you’re a weenie, don’t even go to the site—I don’t want you there, you know what I mean? But if you’re serious about this, you gotta train this way. This style of training is life-changing.
Go try this workout today and let me know in the comments how it went.