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Description

Muckies means Muscles in German. 28Method grows them faster. Note,you can use this method for various back exerices. Been doing the 21 method and wanna step it up a notch? You’ll do 4 sets of 7 reps of the same exercise back to back = 28 total. But with each set, you’ll tweak the speed or range of motion to challenge your muscles in new ways. 7 Regular 7 Slow 7 Top 7 Bottom = 1 set


Exercises

Set 1: 1 round
Get Dumbbells And Ready For 28 Method
Get Dumbbells And Ready For 28 Method
15 seconds

Set 2: 3 rounds
28 Right Dumbell Back Rows (7 Regular +7 Slow +7 Top +7 Bottom)
Weights: Moderate
28 Right Dumbell Back Rows (7 Regular +7 Slow +7 Top +7 Bottom)
1 min 40 secs
Transition
Transition
10 seconds
28 Left Dumbell Back Rows (7 Regular +7 Slow +7 Top +7 Bottom)
Weights: Moderate
28 Left Dumbell Back Rows (7 Regular +7 Slow +7 Top +7 Bottom)
1 min 40 secs
Rest
Rest
30 seconds

Set 3: 1 round
Transition To Reverse Elbow Plank
Transition To Reverse Elbow Plank
10 seconds

Set 4: 3 rounds
Reverse Elbow Push-ups
Reverse Elbow Push-ups
30 seconds
Rest
Rest
10 seconds


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