5DollarGym Beast Mode Back Biceps & Abs Workout with Ninos Ibraham

Beast Mode Back Biceps & Abs Day for a Stronger Core, and Bigger Arms

Form, Function, and Flexibility key components when designing a program. Circuit training builds tons of lean muscle quickly. Alternating between different exercises in a superset maximises results. When you alternate strength, power, and stability building exercises you get the best results. Back Biceps & Abs workout is designed to give you functional strength, and power while maintaining flexibility and a healthy range of motion.

5DollarGym was created to make exercise available to everyone. Evolved from the spirit of martial arts, monks would create heavy objects to lift crafted from stone. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy. 

“Your love for what you do and willingness to push yourself where others aren’t prepared to go is what will make you great.” 
― Laurence Shahlaei

Beast Mode Back Biceps & Abs Day Increases Full Body Strength 

Training the posterior chain sends the body signals to pack on lean muscle. One of the greatest benefits of reactive training is how quickly it changes body composition. Not only do you have more muscle, but also teach the body how to better use  itself. Alternating between the different forms of training elevates neuromuscular efficiency which in turn increases motor recruitment.

Furthermore, the main muscle groups worked are the lats, rear delt biceps, teres, rhomboids, serratus, erector spinae, iliocostalis, abdominals, obliques. Equally important, maintaining a strong core allows the body to build more strength as the core’s main responsibility is to stabilize all movements. 

Circuit Training with the 5DollarGym Back Biceps & Abs Workout Instructions 

Back Biceps & Abs workout was created to develop full body functionality through the entire range of motion. It is critical to consider all of the muscle groups working together when designing a program. All things considered, this methodology makes for the best results for athletic performance.

3 – 5 supersets is optimal, aim for 15 – 30 reps per set. If you are fortunate enough to be working with weights at the time, work within 50 – 75% RM (rep max) 

Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Furthermore, A good martial artist has a balance of all athletic traits. Essentially this is the best for martial arts practitioners as it does not sacrifice from any other element of fitness to further develop them.

***Key Notes – Try and Pause for a second at the Eccentric point(the point of full flexion, or most tension) of motion during each exercise. In short this will help to deliver the best results.


Beast Mode Back Biceps & Abs Day Circuit Training with the 5DollarGym
Shotgun Row
TRX Bodyweight Row
Russian Twist
Russian Twist with Knee In
Frankenstein Sit-Ups

  • Complete One Superset
  • Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)
  • Repeat this superset 3 – 5 Times

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“Programming is key to improvement” – Ninos Ibraham 


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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

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