The insanity of Brian Decosta’s stiff physique attracts the attention of people at all levels of physical fitness, but the results he promised “crushed for life” are not achieved without the discipline that he built. DeCosta recently introduced a level system that evaluates its training for beginners, intermediate and advanced athletes based on their number of training years. This upper body workout is specifically designed for the more advanced, but you can always reduce the number of sets or reps to better suit your goals and current training experience.
When you are in the cutting phase, DeCosta recommends keeping your weight as heavy as possible and the number of repetitions as high. This is clearly the topic of his training, as other DeCosta workouts are difficult for repetitions and supernets.
According to him, this is not only a one-way ticket for muscle growth, but also helps him more to feel that he is getting the best workout, which can be positive reinforcement. And when you have little food, you need all the mental pumpings you can get.
Incline bench press
In the first exercise, you will do 4 sets with lower reps, and then 3 sets with higher reps, because why not get cruelty right away? Choose your weight accordingly and make sure that you are moving through the full range of motion. Before securing them in the cushion, hold the shoulder blades together and lower them down, and create a small arch with your back to protect your shoulders. Driving your legs to the floor will also help you carry more weight.
Superset number one! Start with hands holding the barbell right behind your feet. Again, before starting to move, take your shoulders back and stand. Consider moving the bar up your legs and raising your shoulders to the ceiling. You should not use momentum from your legs or bend your knees.
Back delta fly + lateral rise
Immediately after shrugging, grab a pair of dumbbells with which you can perform higher reps. For 20 full reps, do 5 back swings, 5 side sweeps, 5 back swings and 5 side sweeps in that order. Keep both movements slow and controlled. Keep your armor on and shoulders back so traps do not work.
Your second superset begins with a vertical row. Using the EZ-curl bar here will help relieve wrist pain, which is quite common in the direct bar. The main thing to remember in this exercise is to keep your elbows high – note how Brian always holds him above the bar.
Keep the EZ curl from the previous exercise and hold it directly above your head while lying on your back. Tucking your elbows and holding your biceps to your head, bend your elbows and lower the barbell behind your head until they reach an angle of about 90 degrees. If you feel that the tris is well stretched in this, you are doing it right.
Cable chest Fly
You may have done this before, but this time you will be on your knees, not standing. Set the cable pulleys directly at chest level and alternate with each repetition which arm passes over the other in the middle. You can keep the elbows slightly bent, but you must maintain it throughout the repetition.
Permanent cable press
Training ends with another Superset burner. The DeCosta version of the standing cable press is a little different here, creating a neutral grip with a V-mount. Start with the handles just below your chest and keep them close to your body when you push up. Finish with arms fully extended before returning to the starting position.
Using the same mount on the upper pulley, pull the handles to chest level and perform a standard push, only now squeezing both sides of the V-shaped handle. As always, there are no repetitions; your elbows should go a little higher than 90 degrees, and you should end up with straight arms to feel full compression.
If you have done this through an upper body chopper, you are proud of DeCosta!
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