BFR GYM WORKOUT YOUR WORKOUT. WORKED OUT. HYTRO BFR GYM WORKOUT USE BFR WITH WEIGHTS AT THE GYM OR AT HOME You can add BFR to the end of your regular workout or do BFR on its own. we’ve split our workouts into two options: 1. Finisher BFR - add BFR to the end of your workout, strap in for 2 additional exercises 2. Solo BFR - BFR only workout, strap in for 2-4 exercises to feel the benefit of BFRfrom a 15-20 minute workout. This is great on a rest day or used as an extra session on a day you have trained already. P GUIDANCE 7/10 tightness. (10/10 is as tight as possible, 5/10 is a Straps moderate squeeze) Weight 20-30% 1 repetition max. Mirror body parts trained. Choose 1 exercise per Focus body part using table below. Finisher BFR - choose 2 from next page Exercises Solo BFR - choose 2-4 from next page Sets 4 per exercise Set 1 - 30 Set 2 - 15 Reps Set 3 - 15 Set 4 - 15 30 seconds between sets LEAVING STRAPS Rest APPLIED. Release straps after last set. 2 TABLE OF EXERCISES Session Focus Legs Back Chest Shoulders Arms Squat Bent Over Row Barbell Bench Seated Barbell Bicep Press Shoulder Press Curl Split Squat Single Arm Narrow Grip Overhead Barbell Skull Dumbbell Row Bench Press Press Crush Romanian Seated Cable Flys (angles Kneeling Single Single Arm Dead Lift Row (any from low to Arm Shoulde Bicep Curl attachment) high) Press Step Up Lat Pull Dumbbell Land Mine Single Arm Down (any Pullover Shoulder Press Hammer Curl attachment) Leg Curl Bench Pull Arnold Press Tric e p Kickbacks Leg Extensions Cable Rope 3 Tric e p Extensions Glute Bridge Forearm Curls Hip Thrust We’ve included lower body exercises because Hytro BFR incorporated shorts and leggings are coming soon, watch this space! 33 Hytro BFR Session - Upper Body Programming examples BFR Finishers Exercise 1 Exercise 2 1 Bent Over Row Single Arm Chest Press 2 Barbell Bicep Curl Barbell Skull Crush 3 Bench Press Lat Raises 4 Cable Rope Hammer Cable Rope Tricep 5 Shoulder Press Lat Pulldown BFR Solo Session Exercise 1 Exercise 2 Exercise 3 Exercise 4 Single Arm Narrow Grip 1 Bent Over Row Chest Press Lat Pulldown Bench Press Single Arm Cable/ 2 Bench Press Shoulder Press Dumbbell Barbell Bicep Chest Fly Curl Cable Rope 3 Shoulder Press Single Arm Lat Raises Tric e p Dumbbell Row Extension 4 SAFETYHYTRO BFR GUIDE HOW SHOULD WORKING OUT WITH BFR FEEL? You must become accustomed to BFR training. Initially, it may feel uncomfortable. You wouldn’t expect 3 sets of 10 reps using conventional methods (~70% 1 rep max) to be ‘easy’, and the same applies here, only the benefits of BFR are anything but conventional. They’re down right mind blowing... So, be prepared to feel uncomfortable, but also be prepared to see your rapid gains! It will feel like a throbbing sensation, or for those experienced with lifting, a long and sustained ‘pump’ much like after performing drop sets, with the same t-shirt swelling results. We’Make sure you follow these simple safety rules: Do not perform BFR training for more than 20 minutes per day. Reduce band tightness if you feel sensations of: • Pain rather than discomfort. Discomfort is expected • Persistent tingling • Numbness • Drop in blood pressure Discontinue use if sensations persist with lower band tightness. Remember that fair skinned individuals should expect some discolouration of the limbs as the blood pools. Tones of purple, red, and a mottled appearance are common, but not harmful. 55 .