Back Biceps Workout with Legs with Ninos

Legs with Back Bis Workout –  Develop Martial Athleticism

Any smart strength conditioning program starts with  Form Function, Flexibility. In brief programing needs to include full body movements to develop athletic performance. This home back biceps workout with legs helps save you time and money.

Working the back biceps and legs makes sense

Equally important, this workout was created to develop full body strength and functionality through the entire range of motion

Again when building a program is to consider all of the muscle groups working together.

“Programming is key to improvement” – Ninos I.

In brief, working the kinetic chains in a synergistic manner maximizes muscle spindle activation, while delivering

  • Speed, Coordination, and Agility
  • Strength, Power, and Explosiveness

Instructions for this Home Workout

  • Full Body
    Goblet Cluster
    Bent Over Row 
    Single Arm Bent Over Row
    } 3 - 5 x

Try to Pause for a moment at the Eccentric point of motion during each exercise. In short this will help to deliver the best results.

3 – 5 supersets is optimal, aim for 15 reps per set and work within 50 – 75% RM (rep max)  for maximum speed and power.

Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. In summary, A good fighter has a balance of all athletic traits.


  • Complete One Superset
  • Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset)
  • Repeat this 3 – 5 Times

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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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