50-40-30-20-10 reps of:
Cable Curls @ 20lbs
Cable OH Triceps Extensions @ 20lbs
Then,
5-10-20-30-40-50 reps of:
Pelican Curls
Seated Dip Machine @ 70lbs
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.
AVG HR - 114 BPM
MAX HR - 164 BPM
@ Planet Fitness CP
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