Incline Dumbbell Press - 65lbs*
Low-to-High Cable Flyes - 50lbs*
Gironda Dips - 4x8
Zottman Curls - 4x8 @ 25lbs*
EZ Bar Arm Blaster Curls - 4x8 @ 75lbs*
Arm Blaster Rope Hammer Curls - 4x8 @ 100lbs
Cash Out: Incline Chin Up/Bar Curls - 4x8 - 32lb chains
*Superset
GIRONDA DIP BREAKDOWN
No matter what bench or bar you actually perform the dips on, form is the real key.
- Once you get up on the bars with your arms fully extended, look down and touch your chin to your chest.
- Round your back slightly. While keeping your feet together, bring them out in front of you so you're staring at your toes.
- Descend "as low as you can to a full stretch," in Vince's words. Maintain strict control with no bouncing.
- Keep the elbows flared out wide in order to decrease the involvement of the triceps and emphasize the chest.
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