Sagi’s BOD Exclusives Bis and Tris Workout 1st Month Strategy

This guide compiled by Your Fitness Home  provides an overview of Sagi’s BOD Exclusives Bis and Tris Workout program, designed to help individuals develop well-defined biceps and triceps. It outlines the program’s structure, including workout schedules, exercise examples, and a basic nutrition guide.

A Brief Structure of Sagi’s BOD Exclusives:

Sagi’s BOD Exclusives is a comprehensive fitness program designed by Sagi Kalev, a renowned fitness expert. It focuses on building a well-rounded physique through a combination of strength training, cardio, and nutrition guidance. The program is structured around a series of challenging workouts targeting specific muscle groups, including a dedicated focus on biceps and triceps.

First Week of Sagi’s BOD Exclusives Bis and Tris Workout

• Sessions per day: 1
• Rest time for session: 48-72 hours between sessions
• Rest time for each set: 60-90 seconds
• Reps per set: 8-12
• Weight range: Slightly increase the weight from the previous week.
• Progression in weight: Continue to gradually increase the weight you’re lifting each week as you get stronger.

Types of Biceps Exercises:

1. Barbell Curls: 3 sets of 8-12 reps
2. Hammer Curls: 3 sets of 8-12 reps
3. Concentration Curls: 3 sets of 8-12 reps
4. Chin-ups/Pull-ups: 3 sets of as many reps as possible (AMRAP)

Types of Triceps Exercises:

1. Overhead Triceps Extensions: 3 sets of 8-12 reps
2. Close-Grip Bench Press: 3 sets of 8-12 reps
3. Triceps Pushdowns: 3 sets of 8-12 reps
4. Dips (assisted or unassisted): 3 sets of as many reps as possible (AMRAP)

Second Week of Sagi’s BOD Exclusives Bis and Tris Workout

• Sessions per day: 1
• Rest time for session: 48-72 hours between sessions
• Rest time for each set: 60-90 seconds
• Reps per set: 8-12
• Weight range: Slightly increase the weight from the previous week.
• Progression in weight: Continue to gradually increase the weight you’re lifting each week as you get stronger.

Sample Biceps Workout For Beginners:

1. Incline Dumbbell Curls: 3 sets of 8-12 reps
2. Spider Curls: 3 sets of 8-12 reps
3. Reverse Grip Barbell Curls: 3 sets of 8-12 reps
4. Pull-ups/Chin-ups (weighted): 3 sets of as many reps as possible (AMRAP)

Sample Tricep Workout For Beginners:

1. Triceps Dips (weighted): 3 sets of 8-12 reps
2. Overhead Dumbbell Extensions: 3 sets of 8-12 reps
3. Cable Pushdowns (rope attachment): 3 sets of 8-12 reps
4. Diamond Push-ups: 3 sets of as many reps as possible (AMRAP)

3rd Week of Sagi’s BOD Exclusives Bis and Tris Workout

• Sessions per day: 1
• Rest time for session: 48-72 hours between sessions
• Rest time for each set: 60-90 seconds
• Reps per set: 8-12
• Weight range: Slightly increase the weight from the previous week.
• Progression in weight: Continue to gradually increase the weight you’re lifting each week as you get stronger.

Sample Bis Workout:

1. Hammer Curls (alternating): 3 sets of 8-12 reps
2. Concentration Curls (on incline bench): 3 sets of 8-12 reps
3. Barbell Curls (close grip): 3 sets of 8-12 reps
4. Chin-ups/Pull-ups (weighted): 3 sets of as many reps as possible (AMRAP)

Sample Tris Workout:

1. Triceps Pushdowns (close grip): 3 sets of 8-12 reps
2. Overhead Triceps Extensions (one arm): 3 sets of 8-12 reps per arm
3. Close-Grip Bench Press: 3 sets of 8-12 reps
4. Dips (weighted): 3 sets of as many reps as possible (AMRAP)

4th Week of Sagi’s BOD Exclusives Bis and Tris Workout

• Sessions per day: 1
• Rest time for session: 48-72 hours between sessions
• Rest time for each set: 60-90 seconds
• Reps per set: 8-12
• Weight range: Slightly increase the weight from the previous week.
• Progression in weight: Continue to gradually increase the weight you’re lifting each week as you get stronger.

How to do Bis Workout Targeting Biceps in an Expert Way?

1. Incline Dumbbell Curls (alternating): 3 sets of 8-12 reps
2. Spider Curls (with resistance band): 3 sets of 8-12 reps
3. Barbell Curls (wide grip): 3 sets of 8-12 reps
4. Pull-ups/Chin-ups (weighted): 3 sets of as many reps as possible (AMRAP)

How to do Tris Workout Targeting Triiceps in an Expert Way?

1. Overhead Dumbbell Extensions (alternating): 3 sets of 8-12 reps per arm
2. Triceps Pushdowns (rope attachment): 3 sets of 8-12 reps
3. Diamond Push-ups: 3 sets of as many reps as possible (AMRAP)
4. Close-Grip Bench Press (on incline): 3 sets of 8-12 reps

Nutrition Guide for Sagi’s BOD Exclusives Bis and Tris Workout (First Month)

Sagi’s BOD Exclusives program emphasizes a holistic approach to fitness, and proper nutrition is a cornerstone for achieving your goals. This guide outlines key principles to support your Bis and Tris workouts during the first month:

1. Fueling for Performance:

• Calorie Needs: Determine your daily calorie needs based on your individual factors (age, sex, weight, activity level). A slight calorie surplus (250-500 calories above your maintenance level) is generally recommended for muscle growth.
• Macronutrient Distribution:
  • Protein: Prioritize protein intake to support muscle protein synthesis. Aim for approximately 1 gram of protein per pound of body weight. Include lean sources like chicken, fish, eggs, dairy, beans, lentils, and protein powder.
  • Carbohydrates: Carbohydrates provide energy for workouts and replenish glycogen stores. Include complex carbohydrates like whole grains (brown rice, quinoa, oats), fruits, vegetables, and starchy vegetables (sweet potatoes).
  • Healthy Fats: Include sources of healthy fats like avocados, nuts, seeds, olive oil, and fatty fish (salmon, tuna) for hormone production and overall health.

2. Meal Timing Strategies:

• Consistent Meal Frequency: Spread your meals throughout the day (4-6 smaller meals or snacks) to maintain consistent energy levels and support muscle protein synthesis.
• Pre-Workout Fuel: Consume a moderate-sized meal or snack (containing both carbohydrates and protein) 1-2 hours before your workout to provide sustained energy.
• Post-Workout Recovery: Consume a protein and carbohydrate-rich meal or snack within 30-60 minutes after your workout to maximize muscle protein synthesis and replenish glycogen stores.

3. Hydration:

• Consider Electrolytes: If you engage in intense workouts or sweat heavily, consider electrolyte drinks to replenish essential minerals.

4. Supplement Considerations:

• Common Supplements: Some commonly used supplements for muscle building include creatine (may improve strength and power) and whey protein (convenient source of high-quality protein).

Disclaimer

FAQs 

How to Register for Sagi’s BOD Exclusives Program?

You can typically register for Sagi’s BOD Exclusives program through the Beachbody On Demand platform. This usually involves creating an account and subscribing to the program.

What is the fee structure of Sagi’s BOD Exclusives Program?

The fee structure for Sagi’s BOD Exclusives Program may vary. It could include a one-time purchase cost or a recurring subscription fee. Check the official Beachbody On Demand website for the most up-to-date pricing information.

What are isolation exercises in Sagi’s BOD Exclusives Program?

Isolation exercises in Sagi’s BOD Exclusives Program are designed to target specific muscle groups individually. Examples include bicep curls (isolating biceps), triceps pushdowns (isolating triceps), and leg extensions (isolating quadriceps).

Can I grow bicep muscle within 2 months with this program?

While Sagi’s BOD Exclusives Program can help you build muscle, including biceps, the rate of muscle growth varies significantly from person to person. Factors like genetics, training intensity, nutrition, and recovery play a crucial role. Consistent effort and proper adherence to the program are essential for achieving your desired results.

Can I grow tricep muscle in just 2 months with this program?

While Sagi’s BOD Exclusives Program includes exercises that target triceps, individual results may vary from person to person. In general you can get a growth of your tricep muscle by following the exact guideline determined by this program.

When is the best time to do the Bis and Tris workout?

The best time depends on your daily schedule and energy levels, but many people prefer doing it during their regular strength training sessions. Ideally, it can be done after a rest day or on arm-focused split days. Morning or evening doesn’t matter as long as you’re consistent. Just ensure your muscles are properly warmed up.

How long is Sagi’s BOD Exclusives Bis and Tris workout?

The workout typically runs for about 30 to 40 minutes. It includes warm-up, focused arm exercises, and a short cool-down. It’s designed to be effective yet time-efficient for home or gym use. The pacing keeps intensity high for muscle engagement.

Who should do the Bis and Tris workout by Sagi?

This workout is ideal for intermediate to advanced fitness enthusiasts aiming to build upper-arm strength and definition. It’s especially suited for those looking to enhance arm aesthetics through focused hypertrophy training. Beginners can also try it with lighter weights and proper form. Anyone wanting to follow a structured arm routine will benefit.

What equipment do I need for the Bis and Tris workout?

You’ll need a set of dumbbells in varying weights, depending on your strength level. A bench or stability ball is helpful for support during certain exercises. A resistance band may also be used for added tension. Always keep a water bottle and towel nearby for convenience.

How often should I do Sagi’s Bis and Tris workout?

It’s recommended to do this workout 1–2 times per week to allow proper muscle recovery. You can combine it with other upper or full-body workouts in your routine. Overtraining arms without rest can hinder progress. Stick to a consistent schedule for the best results.