BFR GYM WORKOUT

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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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