USP labs Iron Day - Back, Biceps and GPP

Through the fifty-eight previous editions of the “USPlabs Iron Day” we have been able to provide our readers a broad array of training regimes to reflect their goals. Whether your interest lay in strength and bodybuilding pursuits, weight loss, needs of the military and law enforcement community or athletics, these training guides can serve as a tremendous blueprint towards goal achievement.
 

 
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This effort came about due to radically improved technology that allows us to communicate with readers to which we are ability to quickly respond to their needs. With an open line of communication via Twitter, Google+ and Facebook we have been able to provide up-to-date information on efficient exercise approaches and ensure all readers utilise USPlabs products to their utmost.
 
Tammy Bravomalo discusses her supplement stack.

 

This commitment to providing information has taken a tremendous leap forward with the very recent release of the USPlabs | Ultra Premium Supplements educational library which houses considerable videos on proper exercise technique and suitable for virtually every method of training. As we push forward with the USPlabs Iron Day we will be making great use of these videos and I invite you to share with your friends.
 
As per our original intent of the USPlabs Iron Day, each Friday we will provide a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers would cast their vote via Twitter (through either direct message or the “@” function) or Facebook and decide the topic.
 
After much consideration, this week’s episode of the USPlabs Iron Day is designed to assist athletes looking to shed excess weight and improve general fitness levels.

Back, Bicep and Work Threshold

If there are questions related to the performance of any movements, please post questions on the USPlabs Facebook wall, where the article is posted and I will personally answer.
 
RED²

Hurdle mobility drills, #9 & #10

 

Tumbling (over ten metres)

• Forward Roll (stay in tuck)
• Bear Crawl
• Spider Lunge

Repeat each movement four times.

 

At this stage your core will be activated and you will be ready for quick resistance training section.

 
Snatch Pull 3-4 sets x 6 reps @80%

Superset
Barbell Bent-over Row (underhand grip) / Wide-grip Chin-Up 3-4 sets x 6 reps

Biceps
All sets are to be performed with twelve to sixteen repetitions in adherence of the following protocols:
Laws of bicep training
Contraction: At the apex of each repetition, squeeze the muscle hard for a two to three count. This will be considerably easier with the Biceps section but entirely possible in Back work, particularly in Pull-ups and One-arm roses.
Tempo: Control the concentric action and eccentrically lower the weight properly three times slower (often referred to 3:0:1).
This is performed as a giant set with thirty to forty-five second breaks between movements. Repeat four total circuits!
Alternating Dumbbell Bicep Curl

Drag Curl:

Dumbbell Incline Curls

Forearms

Zottman Curls 3 sets x 12 repetitions

 

 

Circuit

a) Cossack Squats, 25 to each side
b) Walking Lunges, 90 seconds continues with your choice of barbell or "stacked" dumbbell
c) Sledgehammer Strikes, alternating overhead strikes

repeat 3 sets

How to perform the Cossack Squat

 

How to perform a Walking Lunges

 

DMC™

 
Core / Abdominal Training

Plank
Side Plank
Horse pose
Superman
Flying Squirrel

Perform two to four sets of each with 15-30 second holds per side.

Abdominal Circuit with Marissa Fields

 

Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.

 

Prepared by John Davies
Photo of Joey Smith
Second from the top photo of Marissa Fields
Third from the top: Casey Bard

 

John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.

 

John’s present supplement stack starts daily with the “athlete’s advantage”, Modern, Super Cissus, PowerFull and Prime, along with additional use of Recreate, Yok3d, Anabolic Pump and Pink Magic depending upon his training cycle

 

Disclaimer
The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk