Arms...

Rope Hammer Curls - 4x8 @ 70lbs

Standing High Cable Curls - 4x8 @ 40lbs*

*(level 13 on rack) 

Mace Push Ups & Pull Throughs - 5x5 

Headbanger Chin Ups - 3x8

Pseudo Planche Push Up - 3x5 

Dips - 4x8

Barbell Tri Extensions - 4x8 (BW)

PSEUDO PLANCHE PUSH-UPS 

How can a push-up help you with the development of your biceps? We know; it sounds silly. And we agree with you.

That being said, the pseudo planche push-up is the exception to that rule; especially if you make one slight adjustment.

Instead of doing the push-up with your fingers pointing forward, do it with the fingers pointing backward.

This grip change, coupled with the mechanics of the exercise, will force your biceps tendon to do a lot of the heavy lifting.

How to do it:

• 1. Get in a high plank with your fingers pointing backward

• 2. Protract the scapula and lean forward as much as you can

• 3. When you find the maximum leaning point, descend to the bottom position of a push-up, then push yourself back up

• 4. Hold the lean throughout the entire movement. 

You will feel your biceps work and your anterior deltoid burning.

The pseudo planche push-up is a difficult exercise, but it’s certainly worth your while as one of the best bodyweight bicep exercises.