Rope Hammer Curls - 110-120-130/120-130-140
*finish with Standing High Cable Curls - 40x10/50x10/60x10
Close Grip Push Ups - 25-35-45 then Sledgehammer Push Ups x3x5
Bar Curls: 3x8
How to perform the exercise:
- 1. Find a bar that is chest high or lower and position yourself underneath it
- 2. Use an underhand grip keeping a straight line from your head to your toes
- 3. Keep your face is right underneath the bar, as opposed to an inverted row where the chest is under the bar
- 4. Pull from your biceps by flexing the elbow; do not pull from your lats by bringing the elbows down.
Neutral LeverEdge Close Grip Bench Press - 195-215-235/215-235-255
Cash Out:
Up & Down Headbanger Chin Ups - 2x5 @ 64lb chains
Pseudo Planche Push Up - 2x5
How to do it:
- 1. Get in a high plank with your fingers pointing backward
- 2. Protract the scapula and lean forward as much as you can
- 3. When you find the maximum leaning point, descend to the bottom position of a push-up, then push yourself back up
- 4. Hold the lean throughout the entire movement
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