PR One - 15 Minutes:
EZ Bar Curls - 50lbs - 135 reps
Dips -135 reps
5 minute rest
PR Two - 5 Minutes:
Axle Bar Curls - 85lbs - 30 reps
LeverEdge CG Press - 120lbs - 30 reps
330 reps in 20 minutes!
Cash Out: Weighted Chin Ups
Set 1: Bodyweight Pull Ups for 8 reps as a warm up
Set 2: Weighted Version, 10 reps with a 25 pound plate
Set 3: 8 reps using a 35 pound plate
Set 4: 6 reps using a 45 pound plate
Set 5: 3 reps with 80 pounds
Set 6: 10 reps at 35 pounds!
45 total reps.
“The most effective and efficient way to build a great back is by becoming a beast on weighted chins. Get strong on weighted chin ups and you will build incredible, real-world strength and your back and arms will look godlike”. - Kinobody
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