30-20-10/10-20-30 reps of:
EZ Bar Curls @ 80-90-100
Triceps Extensions @ 50-45-40
Alternate movements. Start with 30 reps of
Barbell Curls, then move to 10 Dips, then 20
Barbell Curls and 20 Dips, and so on.
Then, 1x25 curl @ 40lbs & 1x1 @ 130lbs with 5 second eccentric.
Cash Out:
Rope Pushdowns 3x15 @ 80lbs
EZ Bar Reverse Curls - 3x15 @ 30lbs
Pelican Curl Negatives - 3x5
Dips - max reps @ 135lbs. Got 4.
AVG HR - 129’BPM
MAX HR - 162 BPM
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