Three Rounds of:
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 (Orange)
TRICEPS
A1. DIPS (70): 6 REPS. REST 10 SECONDS.
A2. KB SKULLCRUSHERS (35): 12 REPS. REST 10 SECONDS.
A3. BANDED PUSHDOWN: 25 REPS (Orange)
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: Isometric Static Flex
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