5/29: ARMS/ABS

May 29, 2020 5 Comments

5/29: ARMS/ABS

1. SS* Tiger Bend Push-up  / Underhand Pull-Up

•  3 x 10-12
•  3 x 10-12

NOTE: on push-up keep elbows close to your body, don't let them go wide. And if you dont have a pullup bar and you can not use your door way, do underhand inverted row using kitchen table or bar.

2. SS* DB Close Neutral Grip Bench Press (Hex Press) / Alternating Bicep Curls

•  4 x 6-8
•  4 x 6-8

NOTES: In a perfect world, I would like these to be pretty heavy.  But that all depends on how heavy of weights you have at home. Start with about 2 warmup sets for both and work up to something heavy where you are failing around 6-8

3. SS* Lying Cross Body Extension /DB Hammer Grip Concentration Curl

•  3 x 10-12 each arm
•  3 x 10-12 each arm

NOTE: Cross Body Curl, Dumbbell comes across body to opposite shoulder. Lying on bench, angle arms back at the start of the skull cruisers so that your arms and weights are not stacked on top of each other because you will lose tension.

4. SS* DB Seated Incline Bicep Curl / Lying DB Skull Crusher

•  2 x 10-12 
•  2 x 10-12

DROP WEIGHT IN HALF (Explained below in notes)

•  1 x single arm iso hold 8/7/6/5/4/3/2/1 
•  1 x single arm iso hold 8/7/6/5/4/3/2/1 

Do 8 reps on one arm, while other arm is in an isometric hold. Then switch other arm does 8, with the other arm in isometric hold. Then do 7, 7….6,6….all the way down to 1

Do the same thing with the DB skull crusher, but you will be holding in the stretched position of the rep.

CORE: 3 ROUNDS x 30 SECS

•  Hollow Body Fly Away
•  Plank Arm Extensions
•  Banded Side Plank Elbow to Knee

60 sec rest in between rounds

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