Day 8 Back/Biceps - 4.5 Min Madness (AMRAP) Full Free 3 Week Dumbbell Program | WW DB (S4,E8)
Welcome to Workout Workmate! On demand, follow along, trainer-led, free full length videos posted Monday-Saturday at 5am. Just press play any time of day!
This 3 week program is called 4.5 Minute Madness. Aka 4.5 minute AMRAP. Aka 4.5 minutes of As Many Reps As Possible. Instead of the conventional 8-12 reps for 3 sets, we're switching things up. We will be doing four and a half minutes of a single exercise with the goal being failure around 15 repetitions. As the clock ticks and the reps add up, we will be dropping weight and continuing on with as little rest as possible. It is up to you whether you prefer lower weight with higher reps or higher weight with lower reps. Either way, keep rest to a minimum to keep the reps going! This drastically fatigues the muscle, increases time under tension (TUT) to overload and break down the muscle, and reaches muscle failure (ideally multiple times) within our mega sets.
Every workout has three ten minute blocks with one minute of rest in between. Each block includes a paring of both muscle groups being worked that day (ex. chest press and tricep extensions). We will go back and forth between movements with minimal rest during the block. This ramps up intensity to not only burn out the muscles but burn fat as well.
Days of the same old boring monotonous routine, protocol, or regimen are over. So too are the workout programs where you rewatch the same video 15 times. You now have a workout partner, personal trainer, instructor, planner, and coach at your disposal. No more thinking about what you're going to do in the gym and no more working out alone. Everything is preplanned for you and changes every 3 weeks. All you need to get in shape is some hard work and gumption!
Whether you're a beginner, intermediate, or advanced fitness junky, these workouts are for you. Make the workout your own with more or less weight and even more or less rest/breaks by pausing, rewinding, or fast forwarding. Follow the programs to a T or simply supplement with daily, weekly, or monthly additional workouts.
All major muscle groups will be hit from a wide variety of movements including chest, triceps, back, biceps, legs, shoulders, and even abs! Variations for each curl, press, push, pull, squat, raise, and extension are key to confuse the body and promote growth.
Each workout episode is posted with both music and no music for your choosing (marked with the 🎵). Music can be a great addition to a workout but for those that don't want any at all, want to listen to their own, or simply don't like the type of music in the videos, you have that option as well.
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My equipment*
PowerBlock Adjustable Dumbbells:
https://amzn.to/3KZjeBq
Other Adjustable Dumbbells:
https://www.amazon.com/gp/search?ie=UTF8&tag=workoutworkma-20&linkCode=ur2&linkId=24f4ea3a903eb8c7dd26e4d78813c4df&camp=1789&creative=9325&index=aps&keywords=adjustable%20dumbbells
Music:
https://share.epidemicsound.com/89edl9
#WWDBS4E8 #Workout #Fitness
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