You’ll then close out the workout with grueling sets of bicep exercises.
So once a week each, you’ll target upper pull and upper push muscles as well.įor example, on pull days, you’ll start with several sets of back-specific exercises like lat pulldown variations and barbell rows. You can’t expect to build massive arms while kicking chest, back, and shoulder exercises to the curb.
Most leg days are 20 sets are fewer, purely because the routine’s focus is your arms. Your leg day will include modest sets (3-4 sets of 8-20 reps) of the go-to leg exercises-squats, deadlifts, swings, step-ups, hip thrusts, and more. Once a week, you’ll face the Apex leg workout.įortunately, your weekly leg days aren’t going to be as lengthy or as intense as the upper-body workouts this program includes. Apex Leg Workoutsĭid you really think Athlean-X and Jeff Cavaliere would push out a routine without hitting the legs in at least some way or another? Some exercises will be high-rep (sometimes 30+), while others are time-based (60+ seconds). Other C-4 Burst workouts are all about the barbell wring-out with different grips. Some weeks you’ll muster through four rounds of lengthy dead arm hangs or variations of jump roping sets. Like the arm workouts, each week’s C-4 Burst is unique. The weekly C-4 Burst workouts are about adding conditioning to your arm specialization routine, particularly toward the forearms (nope, Athlean-X didn’t forget about them!). These workouts include every bicep and tricep exercise you didn’t know existed (like 3D curls and rocking tricep pushdowns) while never repeating a workout from one week to the next.
The result: Dozens of fitness programs (e.g. He emphasizes the basics of biomechanics, science, and injury prevention. On top of his success in the community, Cavaliere also takes on a unique approach toward fitness.
Jeff Cavaliere, the pseudo-mastermind of fitness giant Athlean-X, is one of the most respected members of the fitness industry in the modern era, mostly because he: The company Athlean-X and its creator, Jeff Cavaliere, are two of the biggest forces in the fitness industry as of the last few years.