Set cables to forehead height:Attach ankle strap to cable and slide wrists through:Stand close to the rack to create shortened ROM. 1) starting with finish high/ rear delt fly: arms straight, drive back, not out to the sides.(8) reps 2) now rotate the hands and drive out to the sides. (8) reps 3) take 2 steps back and repeat parts […]
Training the biceps starting in the shortened position, finishing fully lengthened. Position 1: Elbows cock, bentover, double concentration curl (8) reps Position 2: Elbows pinned at ribs, curl (8) reps Position 3: Drag curl, MUST keep the elbows behind the torso. Think curl hand to armpit. If you curl and the elbow comes forward, you are lazy, and its wrong. […]
Horseshoe triceps 🦍🦍• Heavy tight grip power press down (6-8 reps)• Superset with reverse & wide grip press-down (10-12 reps)* 30 seconds rest: 4 rounds
Lengthened state Bicep superset:*Inclined bench drag curl into hammer curl• set 1: 10/8 reps• set 2: 8/6 reps• set 3: 6/4 reps• set 4: 5/4 reps• set 5 failure/ failure, then dropset of failure/ failure
Pain, be ready for pain…. EZ Curl bar and set of moderate weight dumbbells 1) Reverse curl (thumb over grip) (15 reps) 2) Pronated reverse 1/2 curls (10 reps) 3) Reverse curls (thumb under grip) (10 reps) * 15 seconds rest. REPEATYou will do 6 full rounds in under 7 minutes
High/Low set is simply a high weight set of 6 reps followed immediately by a lower weight set of 12 reps
1) Select a heavy weight, less strict form and power out 6 reps, control the negative. 2) Cut the weight in half, perfect form, shoulders pressed down, no swinging loss of control via momentum. 12 slow perfect reps
1) Warmup: 10 minute inclined walk, 15% incline, 3.5 speed 2) Active warm up; A) 5×12 cable flies, superset 5×25 pushups ***You have specific times listed to complete each part Part 1): You will do the 10 presses, have the dumbbells right next to the bench, stand up, do the curls, then drop to […]
And on the third day when Jesus rose in fulfillment of the scripture, he said “Thou shalt do 21’s with BFR bands for 21 inch arms” ️ 30 pounds w/ @fatgripz (7 reps) ️ 30 pounds no fat gripz (7 reps) ️ 25 pounds w/ @fatgripz (7 reps) ✅ .30 rest, perform this 5x through ✅✅ BFR bands by lifting […]
On the seated calf raise, put a 25-35 pound plate.Starting only with the right leg, do a single leg calf raise for 60 seconds non stop.At 60 seconds you switch to the left leg immediately and repeat.After that 60 seconds you immediately switch back to the right leg for 60 more seconds.* You will alternate back n forth for 6 […]
