BFR GYM WORKOUT YOUR WORKOUT. WORKED WORKED OUT. OUT.
BFR GYM WORKOUT
YOURWORKOUT. WORKEDWORKEDOUT.OUT.
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GUIDANCE
Straps 7/10 tightness. (10/10 is as tight as possible, 5/10 is a moderate squeeze)
Weight 20-30% 1 repetition max.
Focus Mirror body parts trained. Choose 1 exercise per body part using table below.
ExercisesFinisher BFR - choose 2 from next page
Solo BFR - choose 2-4 from next page
Sets 4 per exercise
Reps
Set 1 - 30Set 2 - 15Set 3 - 15Set 4 - 15
Rest 30 seconds between sets LEAVING STRAPS APPLIED. Release straps after last set.
HYTRO BFR GYM WORKOUTUSE BFR WITH WEIGHTS AT THE GYM OR AT HOME
You can add BFR to the end of your regular workout or do BFR on its own. we’ve split our workouts into two options:
1. Finisher BFR - add BFR to the end of your workout, strap in for 2 additional exercises
2. Solo BFR - BFR only workout, strap in for 2-4 exercises to feel the benefit of BFRfrom a 15-20 minute workout. This is great on a rest day or used as an extra session on a day you have trained already.P
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TABLE OF EXERCISES
Session Focus
Legs Back Chest Shoulders Arms
Squat Bent Over Row Barbell Bench Press
Seated Shoulder Press
Barbell Bicep Curl
Split Squat Single Arm Dumbbell Row
Narrow Grip Bench Press
Overhead Press
Barbell Skull Crush
Romanian Dead Lift
Seated Cable Row (any attachment)
Flys (angles from low to high)
Kneeling Single Arm Shoulde Press
Single Arm Bicep Curl
Step Up Lat Pull Down (any attachment)
Dumbbell Pullover
Land Mine Shoulder Press
Single Arm Hammer Curl
Leg Curl Bench Pull Arnold Press Tricep Kickbacks
Leg Extensions Cable Rope Tricep Extensions
Glute Bridge Forearm Curls
Hip Thrust
We’ve included lower body exercises because Hytro BFR incorporated shorts and leggings are coming soon,
watch this space!
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Hytro BFR Session -
Upper Body Programming examples
BFR Finishers
Exercise 1 Exercise 2
1 Bent Over Row Single Arm Chest Press
2 Barbell Bicep Curl Barbell Skull Crush
3 Bench Press Lat Raises
4 Cable Rope Hammer Cable Rope Tricep
5 Shoulder Press Lat Pulldown
BFR Solo Session
Exercise 1 Exercise 2 Exercise 3 Exercise 4
1 Bent Over RowSingle Arm Chest Press Lat Pulldown
Narrow Grip Bench Press
2 Bench PressSingle Arm Shoulder Press
Cable/ Dumbbell Chest Fly
Barbell Bicep Curl
3 Shoulder Press Single Arm Dumbbell Row
Lat RaisesCable Rope Tricep Extension
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HYTRO BFR GUIDE
SAFETYSAFETY
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You must become accustomed to BFR training. Initially, it may feel uncomfortable. You wouldn’t expect 3 sets of 10 reps using conventional methods (~70% 1 rep max) to be ‘easy’, and the same applies here, only the benefits of BFR are anything but conventional. They’re down right mind blowing... So, be prepared to feel uncomfortable, but also be prepared to see your rapid gains! It will feel like a throbbing sensation, or for those experienced with lifting, a long and sustained ‘pump’ much like after performing drop sets, with the same t-shirt swelling results.
Make sure you follow these simple safety rules:
Do not perform BFR training for more than 20 minutes per day.
Reduce band tightness if you feel sensations of:
• Pain rather than discomfort. Discomfort is expected
• Persistent tingling• Numbness• Drop in blood pressure
Discontinue use if sensations persist with lower band tightness.
Remember that fair skinned individuals should expect some discolouration of the limbs as the blood pools. Tones of purple, red, and a mottled appearance are common, but not harmful.
HOW SHOULD WORKING OUT WITH BFR FEEL?
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