Pulsing Posterior Delts
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 […]
The Hypertrophy coach special
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. […]
Power Tricep Superset
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
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
Filthy Forearms
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 Bar Curl
High/Low set is simply a high weight set of 6 reps followed immediately by a lower weight set of 12 reps
High/Low Tricep Pushdown
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
Thanksgiving Workout – 2021
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 […]
Big Biceps for Jesus
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 […]