Isomeric Chin Ups - 6 x 10 seconds
Isometric Pseudo Planche Push Up - 6 x 10 seconds
Isometric Dips - 6 x 10 seconds (bottom) then, 90lbs for 8 second & 135lbs for 8 seconds
Isometric Close Grip Push Ups - 6 x 10 seconds (bottom)
Elbow Lowers - 5x5
Tiger-bend Push Ups - 6 x 10 seconds (bottom)
3 position Isometric Barbell Curl Hold - 6 reps for 10 seconds at each angle (90 degrees - 45 degrees - 90 degrees) @ 45lbs - 180 seconds total
“Since you’re not relying on movement to fatigue your muscles, you’ve gotta squeeze them — and we mean hard. The technical term for this is “maximal voluntary contraction,” which means you should tighten up your muscles as much as you can.
Try this one at the end of your arm workout:
Self-Arm Wresting: Muscles worked: Biceps, triceps
Bend your right arm at a 90-degree angle. Grab your right hand with your left hand. Push them together as hard as you can. While your right biceps prevents your arm from dropping, your left triceps is trying to push your right arm down. Repeat on the other side.
Pro tip: People often tense their upper bodies in this position, so be sure to ease up on your shoulders”. - Greatist.Com
Enjoy the pump!
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