Kettlebell Hammer Curls: 53lbs
Kettlebell Skull Crushers - 53lbs
*50 reps each
Curls: 15-13-12-10 reps
Skull Crushers:-15-13-12-10 reps
Took me four sets. Need to get it to three!
Effective and painful!
Cash Out: Kettlebell Hammer Curls - 5x3/3 @ 70lbs
*rest as needed between sets and movements. Post reps for both exercises in all rounds.
“Use this set-rep scheme with any lifting exercise and you'll build some new muscle.
Pick a weight that you try to do for 50 total reps over the course of three working sets. For most people, choosing a weight that allows you to get 18 to 22 reps on the first set is about right. Once you're able to get a total of 50 reps over 3 sets, add weight.
Warning: It's brutal”. - T Nation
AVG HR - 118 BPM
MAX HR - 149 BPM
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