About this Video

• Video Title: Free 50-Minute Upper Body Workout | Official Body Beast Sample Workout
• Channel: BODi
• Speakers: Bill (main instructor), Sean, Richard (workout participants)
• Duration: 00:49:13

Introduction

This video provides a 50-minute sample upper body workout from the Body Beast program. Bill, the instructor, leads three workout participants, Sean and Richard, through a series of chest and tricep exercises, including warm-up, various dumbbell presses and flyes, push-ups, tricep extensions and kickbacks, dips, and a cool-down. The workout emphasizes proper form and building muscle.

Key Takeaways

• The workout is divided into sets focusing on different muscle groups (chest, triceps).
• Each set includes multiple rounds with varying rep counts and weights, often incorporating drop sets to maximize muscle engagement.
• Proper form and maintaining controlled movements are emphasized throughout the workout to prevent injury and maximize results.
• The workout incorporates supersets (performing two exercises back-to-back without rest) and giant sets (performing three exercises back-to-back without rest) to increase intensity.
• Modifications are suggested for those with limited equipment or who need to adjust the intensity.

The transcript details the following exercises in order:

1. Warm-up (jogging, arm rotations, close-grip push-ups)
2. Dumbbell Chest Press
3. Incline Dumbbell Fly
4. Incline Dumbbell Press (superset with Incline Dumbbell Fly)
5. Close Grip Press
6. Flat Partial Chest Fly
7. Decline Push-up (giant set with Close Grip Press and Flat Partial Chest Fly)
8. Tricep Extension
9. Single Arm Kickback (superset with Tricep Extension)
10. Tricep Push-up (superset with Single Arm Kickback)
11. Dips
12. In and Outs (knees to chest)
13. Cool Down (stretches)

Please note that some exercises are performed as supersets or giant sets, meaning they are performed consecutively without rest.