3-MINUTE BRO-BLASTERS!

Our advanced TDBJ members who are doing 4 sessions/week should do this on Fridays (or for their first Weekend Workout if they have a unique schedule).

HERE’S HOW IT WORKS:

- Set the clock for 3 minutes of metabolic bodybuilding work for each single-joint isolation move in the exact order listed below. You will rest a minute between body parts:

Calf- Left/Weak Side: Any 1-Leg Calf Raise Variation

Calf- Right/Strong Side: Any 1-Leg Calf Raise Variation

Biceps: Any Biceps Curl Variation


Rear Delts: Any Reverse Fly or Pull-Apart Variation

Triceps: Any Triceps Extension or Push-Down Variation


Lateral Delts: Any Lateral Raise Variation

- Start with a heavier load that ideally pushes you close to technical failure in 8-12 reps with a slow & controlled tempo. If you don’t have access to weights that are heavy enough for this rep range, just do max reps with the heaviest option you have at your disposal.

- Then cut the load by 25-50% (or use bodyweight) and perform max reps for the remaining time, using the rest/pause method (short 5-10 second breaks) as needed. It should take you no more than 20-30 seconds to transition between loads.

- That’s 1 cycle. Perform a single cycle in Weeks 1 & 2. Perform 2 cycles in Weeks 3 & 4.