Arms: 6-12-25…

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 

Arms: 6-12-25…

TRICEPS

A1. Banded Dips: 6 reps. (Orange) Rest 10 seconds. 

A2.  OH Triceps Extensions (50). 12 reps. Rest 10 seconds. 

A3. Banded Pushdowns: (Orange). 25 Reps 

BICEPS

A1. Ez Bar Curl (90): 6 reps. Rest 10 seconds. 

A2. Supinated Grip Inverted Row: 12 rest. Rest 10 seconds. 

A3. Banded Curl: 25 rest (Orange)

Rest 3-4 minutes and start over. 

Repeat 3 more times.

Cash Out:

Banded Dips/Curls - 2x15 of each (Red)

Blue Band Curls - 3x5

AVG HR - 122 BPM

KAX HR - 148 BPM

Arms: 6-12-25

TRICEPS

A1. LEVER-EDGE CGBP (230): 6 REPS. REST 10 SECONDS.

A2. DB SKULLCRUSHERS (35): 12 REPS. REST 10 SECONDS.

A3. BANDED PUSHDOWN: 25 REPS (ORANGE)

Flying Pull Ups - 5x5 @ Blue Band

BICEPS

A1. EZ BAR CURL (90): 6 REPS. REST 10 SECONDS. 

A2. SUPINATED-GRIP INVERTED ROW: 12 REPS. REST 10 SECONDS.

A3. BANDED CURL: 25 REPS (ORANGE)

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.

AVG HR - 124 BPM

KAX HR - 154 BPM

Arms: 6-12-25…

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