50-40-30-20-10 reps of:
EZ Bar Curls @ 50lbs
EZ Bar Triceps Extensions @ 50lbs
Then,
5-10-20-30-40-50 reps of:
Plate Curls @ 25lbs
Plate Skull Crushers @ 25lbs
Alternate movements. Start with 50 reps of
Curls, then move to 50 Extensions, then 40 Curls and 40 Extensions, and so on.
Then, change exercises and go back up the pyramid from 5 to 50.
Cash Out:
Superman Flying Push Ups - 5x3
One-arm Push Ups - 3x3
AVG HR - 135 BPM
MAX HR - 161 BPM
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