TRICEPS
A1. DIPS (70): 6 REPS. REST 10 SECONDS.
A2. DB SKULLCRUSHERS (35): 12 REPS. REST 10 SECONDS.
A3. BANDED PUSHDOWN: 25 REPS (RED)
BICEPS
A1. STRICT CHIN-UP (50): 6 REPS. REST 10 SECONDS.
A2. SUPINATED-GRIP INVERTED ROW: 12 REPS. REST 10 SECONDS.
A3. BANDED CURL: 25 REPS (RED)
Rest 3-4 minutes and start over. Repeat 2-3 more times.
Note the band exercise for the third lift. The variable resistance of a band (tension increases through the ROM instead of being constant) is a better fit when we consider the fatigue that's already been set in motion from the first two exercises.
Using a band variation will account for the high level of fatigue and make the final exercise more realistic. Bands are also a great fit for high-volume exercises.
Cash Out:
Around the world pull ups - 4x2
Isometric static flex
AVG HR - BPM
KAX HR - 158 BPM
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