Coming off of Cathe's STS program, the style of these Gym Style videos was a shock to my body. There's very little rest between exercises and you work on one group of muscles until complete and utter (shaking!) exhaustion.
Back, Shoulders, and Biceps is 50 minutes long and includes a warm-up and stretch. You start with back - rows, one-arm rows, supermans, and pullovers. I was so happy to do supermans on the floor after all the rows! You then move to shoulders: overhead presses, lateral raises, front raises, rear flies, reverse flies.... After some of these weighted exercises, you switch to the band for a "finisher." That means, "ouch." And finally, you move to biceps - endless curls, hammer curls, concentrations curls, and finally, wrist curls. Those were new to me and just a bit painful!
Because you do so many exercise with one muscle group in fast repetition, I learned very quickly that I couldn't lift as heavy as with the STS program. This isn't bad, overall - I was greatly challenged by all three Gym Style workouts. But I think STS helps you gain more muscle overall.
Equipment needed: a band, dumbbells, barbell (I used dumbbells), a mat, and a step/stool.
Clips are available here.
Bottom Line: This is an advanced, challenging weightlifting workout.
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