Three Rounds of :
Biceps…
- Kettlebell Curls x 6 reps (53)
- Banded Reverse Curls x 12 reps (Blue)
- Banded Curls x 25 reps (Blue)
Triceps…
- CG Kettlebell Press x 6 reps (53)
- Skull Crusher x 12 reps (35)
- Banded Pushdowns x 25 reps (Blue)
By breaking these sets in to 6-12-25 reps you max out your potential in short order. The first exercise at 6 reps is the strength phase. The second exercise at 12 reps is the hypertrophy phase. And the third exercise at 25 reps is the endurance phase. It incredibly important to pick your weights carefully to max out every exercise to get the most out of this workout.
Weight/load selection is important for this rep scheme. To execute this strategy you need to select a load that will challenge you to get 6 reps with good form at a 40X0 tempo (lowering phase is 4 seconds, no pause, raising phase quickly as possible, no pause, repeat). Take that load and cut it in half. Use this new load to perform 12 reps of the same movement with as little rest as possible at a 20X0 tempo. After that set it complete, cut the load that you did for 12 reps in half once again and with as little rest as possible attempt to finish 25 reps with it at a 10X0 tempo. If you find that halving the weight makes the set too easy, jump up to 55% to 60% of the previous load instead of 50%. These sets should be HARD to finish.
Brutal.
Cash Out: Static Curl Hold - 28 seconds @ 35lbs
“Static holds are the unused key to gaining muscle and strength. Pulling or pressing against an immovable object, or even resisting a load over extended duration are great ways of triggering large amounts of mechanical tension and metabolic stress. They’re brutal, they’re hard. But hell will they result in muscle growth”.
Try adding some isometrics into your training. You’ll be happy you did!
AVG HR - -113 BPM
MAX HR - 138 BPM
