Daily Trainer – Thursday

Follow The Recovery Protocol With Everything!

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You Can Find Examples Of All Exercises In The Exercise Library

Thursday:

1) Straight bar biceps pulldown:
5 sets 12 reps: add weight every set: focus on flexing the biceps as hard as possible at the bottom of each rep

2) Attach BFR straps: Wide grip straight bar curls:
4 sets 10 reps: take 3 seconds on each negative rep: 40 seconds rest between sets

3) Cable rope curls: BFR straps still on
3 sets 15 reps: 25 seconds rest between sets

4) BFR straps still on: Double D-ring tricep flex down:
4 sets 15 reps: Slow and controlled: flex the shit out of your triceps: 25 seconds rest between sets

5) BFR straps still on: overhead rope tricep extension doing the rep/ hold method:
3 full rounds: 55 seconds rest between sets

6) Straight bar reverse forearm curls: 400 reps