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Arash Rahbar and Frank Sepe Higher Physique Exercise

Should you want recommendation on the way to maximize your upper-body potential, Arash Rahbar and Frank Sepe are two of one of the best within the recreation to go to. Not solely are they each educated and profitable within the trade, they’re each greater than prepared to share their expertise for those who wish to be their finest. That’s why they lately posted an Instagram dwell video of a severe higher physique exercise. The video is obtainable in its entirety on the Muscle & Health YouTube channel for those who occurred to overlook this the primary time round.


Assisted Pullups and Cable Pullovers

“I wish to go along with the larger muscle and work down once I do full-body or circuits,” mentioned Rahbar. “You want extra power and it takes somewhat extra oomph.” They start again coaching with assisted pullups. Whereas each males are able to doing common pullups, Rahbar explains that the assistant helps with isolation.

“I actually wish to pull with the lats,” he defined. Whereas Sepe was doing his set, Rahbar went over to the cable station to carry out cable pullovers. He was utilizing a selected deal with, however a rope attachment would work as properly.

Machine Seated Row

Rahbar mentioned there’s nothing mistaken with leaning again whereas doing a row, however he shared a tip that would make this train work significantly better in the long term.

“Anytime you come ahead, maintain your chest caught on the pad, stick your butt again somewhat bit, I might name it a totally totally different train,” he defined. “It’s a lot more durable.”

“It’s not in regards to the weight, it’s in regards to the type,” added Sepe.

Lateral Increase

Rahbar credit this subsequent train for him having his spherical and capped delts that he’s offered onstage quite a few occasions. He demonstrated two methods to take advantage of out the train – one with dumbbells and the opposite with cables. He additionally advocated not to consider them as doing the identical factor.

“You would possibly assume they’re the identical, however they’re not. You possibly can even do each of them in the identical day.”

The duo demonstrates a number of variations you could apply as you see match. They are often carried out unilaterally or with each arms directly.

Dumbbell Flye

After shoulders, they transfer on to chest, and so they deal with is the dumbbell flye. Sepe units an adjustable bench to a low incline place, and he means that utilizing a lighter weight is healthier than attempting to dwell on the heavy finish of the dumbbell rack.

“(Rahbar) is getting a superb stretch on the backside and the squeeze on prime,” he identified whereas watching Rahbar full his set. “Excellent.”

Rahbar additionally needed to emphasise that every particular person ought to deal with his or her personal vary of movement. What labored for him didn’t work for Sepe.

“He has to return additional to get that stretch,” he identified.

Cable Overhead Triceps Extension

Rahbar defined that doing an overhead triceps motion with a cable is healthier for him than a free weight model like cranium crushers.

“(They) put your elbow in a clumsy place, and so they harm my elbows. This doesn’t harm my elbows as a lot.”

They’re additionally utilizing a rope that they will unfold aside to get a better contraction on the prime of the motion. Protecting the elbows excessive additionally will make this simpler.

Dumbbell Preacher Curl

“That is my favourite biceps train of all-time,” Rahbar mentioned emphatically. “Should you do that appropriately, and also you’re not fried, you didn’t do it appropriately.”

Accurately means sinking into the pad, making direct contact along with your arm pit, utilizing a full vary of movement, and going sluggish. He mentioned doing this standing makes it more difficult as properly.

“That is going to permit me to maintain the stress on the bicep.”

Sepe and Rahbar share quite a few ideas on this video so that you can take to the gymnasium with you. So, watch it in its entirety so your subsequent exercise would be the finest one. Additionally, observe @muscleandfitness on Instagram so you possibly can see Sepe prepare with different nice bodybuilders and coaches in future movies.

Arash Rahbar and Frank Sepe Higher Physique Exercise

  • Assisted Pullups and Cable Pullovers – 3 supersets of 8-10 reps every.
  • Seated Row Machine – 3 units of 8-10 reps
  • Dumbbell and/or Cable Lateral Increase – 3 units of 10 reps
  • Incline Dumbbell Flye – 3 units of 10 reps
  • Cable Overhead Triceps Extensions – 3 units of 12 reps
  • Dumbbell Preacher Curl – 3 units of 12 reps




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