CRAZY BACK + BICEPS WORKOUT ROUTINE

Today I’m going to show you a full training session of pull ups.

I will do different type of pull ups/chin ups with increasing difficulty.

This video is not a tutorial, it will be more “vlog style”, so you will get an idea of the full session and the number of sets per exercise.

Let’s start with some pull ups and chin ups.

1 minute of rest and then the next set.

Pull ups and chin ups done.

About 10 reps per set.

You can rest 2 minutes or 2.30 minutes between each set if it is too hard for you.

Also you can decrease a little bit the repetitions.

This workout will be pretty heavy, but I choose to do only basics exercises, so you can try it.

If you think you have already a good basic strength.

The next exercises will be a little harder, so not everyone will be able to replicate the workout.

If you have difficulty, don’t worry, you can focus on pull ups and chin ups by increasing the number of sets.

So, instead of 3-4 sets per exercise, you can try 5-6 sets.

If you don’t have experience with calisthenics you can visit www.andrealarosa.fit for my workout programs

You will be able to increase the number of pull ups, push ups and variations.

So your body can get used to the basics and you will be able to replicate the workout sessions I show you every once in a while here on my youtube channel.

Now 3-4 sets of commando pull ups, I will go to the left and right side of the bar.

After 4 reps I will change the grip and I will do 4 more reps.

Rest is always the same: 1 minute if you are advanced

2-2.30 minutes if you are not used to this type of exercises.

Commando pull ups done.

Let’s increase the difficulty with some archer pull ups.

Archer pull ups done.

4 sets x 5-6 reps per each arm.

If these are too difficult you can decrease the reps to 3-4.

You can decide the number of repetitions, the important thing is to do the exercise properly and safely.

You have to plan your workout in a smart way.

Be careful with this exercise if you are not used to it.

It can be heavy for your body.

Especially the last part of the eccentric.

With this type of (wide) grip you can have some shoulder problems if your body is not prepared.

It can be dangerous.

Let’s go.

Let’s do some assisted one arm pull ups.

Don’t help yourself too much with the hand on the elastic band.

By the way, let me know with a comment if you are interested in these type of videos.

Destructive sessions with basics exercises.

Also don’t forget to subscribe to the channel.

You only need 3 seconds to click on the “subscribe” button and it is completely free.

It helps me a lot, so I can keep up with these type of vlogs.

2 reps per each arm.

The final goal is to help as less as possible with the hand on the elastic band.

So don’t pull too much with that arm.

Simo, come here.

Someone on instagram sent me a message telling me that you look like Luigi.

Simo: Who the fook is he?

Luigi from the Super Mario game.

Simo: F**k you.

With the mustache is not too bad.

Simo: I can’t grow it.

Can we edit Simo into Luigi?

Simo: Guys, I can look like whoever you want, but please training.

Don’t lose time with these bulls**ts

Let’s try a couple of one arm pull up, let’s see what happens.

I think I’m done for today.

You must know that I’m stronger with my right arm, but sometimes my shoulders gives me problems since it is not very stable.

I can’t pull as much as I want due to this.

So if I pull myself up that easily with my left arm, the time my shoulder will be better I’m going to fly.

I feel it.

I have so much strength that I can’t take advantage of I need to work both on these shoulders with my physiotherapist.

Back home, shower done.

Now quick post workout snack.

Whey protein coffee flavor is my favorite.

It is so good with milk.

I will leave the link in the description with discount code.

I use the whey protein to increase the daily protein intake.

I usually drink it with milk when I do breakfast but today I’m going to use the water.

Highly suggested the protein creams.

So good.

1 Scoop + 400ml of water. (Or milk if you prefer the taste)

And a banana.

Remember to visit www.andrealarosa.fit for my workout programs.

See you soon.

Marco: we need sunscreen today.

We decided to say it again, because the cameraman wasn’t recording.