With just a barbell, dumbbell and chin up bar (or any other bar you can use to hang off), Licis ensures he can give his body a real work over.
Here's what his workout looks like:
- Hanging Single-Arm L-seats - 3 sets of 5 to 10 seconds
- Gorilla Hangs - 3 sets of 5 to 10 seconds
- Pullups with Pause - 5 sets of 1 to 10 reps
- Bent-Over Barbell Rows with Pause - 3 sets of 8 to 10 reps
- Bent-Over Barbell High Rows with Pause - 3 sets of 8 to 10 reps
- Barbell Standing Upright Rows - 3 sets of 8 to 10 reps
- Barbell Biceps Curls - 3 sets of 5 to 10 reps
- Barbell Overhand Biceps Curls with Pause - 3 sets of 8 to 10 reps
His first exercise is the hanging L-seats.
"This will be more of an activation. It is core work, but it doesn't burn out the core," he says.
"And if you can't do single arms, just do two arms."
After gorilla hands (which last 10 seconds), he moves onto pullups, which he admits are tough for a big man.
"Last week, I did five sets of five, where I paused right about eye level. My goal is to eventually bring back my chin touching the bar. I'm around 345 pounds right now...it's tough," he says.
If you're struggling to do a pullup, Licis' modification can help you get better at the exercise.
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"You get on a step stool of some sort, you jump up and hold as long as you can," he advises.
"The goal is to be able to get 10 seconds with your eyes at the same level as the bar. Even if you get a few seconds, that's good."
Rows are up next – both bent over, high and upright rows.
"This is actually a little counter intuitive because the idea is to shut off the lats and to really activate the upper back, the rear delts, the lower traps and the rhomboids," he says.
"So you're gonna want to raise your elbows as you're rowing, but you're going to have this urge to shrug. Don't shrug. You want to keep the rhomboids and lower traps engaged by pushing the shoulder blades down and in."
"I really don't want to shrug, you want to scoop the hands in turn the elbows open and pull to your chin," he says of upright rows.
"You want to go light and controlled."
He also manages to include one arm upright rows, a move he often turns to to avoid shoulder pain.
"One arm feels better because when you have two hands, naturally if you're not holding onto anything when you lift up your elbows, your hands want to spread apart," adds Licis.
"With a barbell that motion's restricted, instead of your hands pulling apart, your body has to compensate by rotating the weight up which puts a lot more strain on your rotators, which is why I ask you guys to do this motion slowly and controlled with a pause."
Lastly, he includes some overhand bicep curls, perfect for that last minute pump.