The Perfect Lifting Workout by Nick Rodriguez
Why are SUPERSETS the key to Nicky Rod’s “pump”?
- Nicky Rod’s unique and simple workout tweaks will take you to BEAST MODE in no time!
- You don’t have to be a high level wrestler to get a high level GAS TANK!
- A tired opponent is a defeated opponent. Be the grappler who never gets tired.
- Get ready to dominate the grappling mats as your energy levels soar with the same plan that took Nicky Rod to the ADCC medal podium!
Course Content
Volume 1
CHAPTER TITLE
START TIME
Introduction | 0 - :19 |
Warmup | :19 - :56 |
Standing Alternating Bicep Curls | :56 - 2:12 |
Overhand Dumbbell Curls | 2:12 - 3:03 |
Bent Over Rotating Dumbbell Curls | 3:03 - 4:09 |
Single Arm Dumbbell Curls | 4:09 - 5:52 |
Wide Grip Preacher Curls | 5:52 - 7:13 |
Close Grip Preacher Curls | 7:13 - 8:28 |
Standing Single Arm Tricep Extension | 8:28 - 9:28 |
Leaning Dumbbell Tricep Extensions | 9:28 - 10:28 |
Barbell Skull Crushers | 10:28 - 11:19 |
Dumbbell Skull Crushers | 11;19 - 11:44 |
Tricep Pulldowns | 11:44 - 12:32 |
Overhead Band / Cable Extensions | 12:32 - 12:58 |
Body Weight Tricep Extensions | 12:58 - 13:45 |
Standing Skull Crushers | 13;45 - 14:26 |
Dumbbell Chest Presses | 14:26 - 15:22 |
Dumbbell Chest Flys | 15:22 - 16:01 |
Close Grip Dumbbell Chest Press | 16:01 - 16:38 |
Rotating Dumbbell Chest Flys | 16:38 - 17:13 |
Incline Chest Presses | 17:13 - 17:50 |
Dumbbell Pullovers | 17:50 - 18:20 |
Underhand Incline Chest Press | 18:20 - 19:01 |
Deep Dumbbell Chest Flys | 19;01 - 19:31 |
Bent Over Lateral Raise | 19;31 - 20:04 |
Standing Dumbbell Front Raise | 20:04 - 20:30 |
Dumbbell Shoulder Press | 20:30 - 21:21 |
Rear Delt Flys | 21:21 - 21:53 |
Front Shoulder Barbell Raise | 21:53 - 22:45 |
Front Shoulder Dumbbell Raise | 22:45 - 23;12 |
Arnold Presses | 23:12 - 23:58 |
One Arm Lateral Dumbbell Raise | 23:58 - 24:50 |
Volume 2
CHAPTER TITLE
START TIME
Bent Over Underhand Barbell Row | 0 - :39 |
Bent Over Overhand Barbell Row | :39 - :58 |
Upright Barbell Rows | :58 - 1:22 |
Bent Over Dumbbell Rows | 1:22 - 1:44 |
Lat Press Downs | 1:44 - 2:22 |
Mid Row | 2:22 - 2:43 |
High Row | 2:43 - 3:22 |
Dumbbell Shrugs | 3:22 - 3:40 |
Single Leg Dumbbell Lunges | 3:40 - 4;26 |
Barbell Squat | 4:26 - 4:58 |
Box Jumps | 4:58 - 5:25 |
Kettlebell Front Squats | 5:25 - 5:46 |
Seated Barbell Leg Extensions | 5:46 - 6:53 |
Seated Barbell Squats | 6:53 - 7:29 |
Walking Barbell Lunges | 7:29 - 8:10 |
Toe Taps | 8:10 - 8:31 |
Q and A | 8:31 - 13:38 |