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Description

1. Begin by lifting the weight as slowly and gradually as you can. The first inch should take about two seconds. Since you’re depriving yourself of all the momentum of snatching the weight upward, it will be very difficult to complete the full movement in less than 7-10 seconds. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction) 2. Slowly lower the weight back down 3. Repeat until exhaustion. (Once you reach exhaustion, don't try to heave or jerk the weight to get one last repetition in. Instead, just keep trying to produce the movement, even if it's not 'going' anywhere, for another five seconds or so. If you're using the appropriate amount of weight or resistance, you'll be able to perform four to eight repetitions) Immediately switch to the next exercise for the next target muscle group, and repeat the first three steps done in this fashion, your workout will take no more than 12 or 15 minutes. While this may sound ridiculouly short, once you've tried it, you'll likely realize that it's really all you can muster. This super-slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle.


Exercises

Set 1: 1 round
Chest Press
Chest Press
1 min 30 secs
Dumbell Back Row
Dumbell Back Row
1 min 30 secs
Overhead Press
Overhead Press
1 min 30 secs
Dumbbell Side Lunges with Hammer Curls
Dumbbell Side Lunges with Hammer Curls
1 min 30 secs
Dumbbell Front Raises
Dumbbell Front Raises
1 min 30 secs
Alternating Dumbbell Curls
Alternating Dumbbell Curls
1 min 30 secs
Tricep Extensions (left)
Tricep Extensions (left)
1 minute
Tricep Extensions (right)
Tricep Extensions (right)
1 minute
Rest
Rest
30 seconds


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