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Description

Arms, shoulders, abs --- use moderate controllable weight for all exercises. Employ 3 second eccentric contractions and 1.5 rep principle (all the way down, come back up half way, go down again, then all the way up. Thats 1 rep) last set of each exercise.


Exercises

Set 1: 4 rounds
Weights: Moderate
Rope Tricep Push Down
10 reps
Rest
Rest
1 min 15 secs

Set 2: 1 round
Transition
Transition
1 minute

Set 3: 4 rounds
Bench Skull Crusher
Weights: Moderate
Bench Skull Crusher
12 reps
Dumbbell Rear Lateral Raises
Weights: Moderate
Dumbbell Rear Lateral Raises
8 reps
Rest
Rest
1 min 30 secs

Set 4: 4 rounds
Tricep Extensions
Weights: Moderate
Tricep Extensions
12 reps
Barbell Bicep Curls
Barbell Bicep Curls
12 reps
Rest
Rest
1 min 15 secs

Set 5: 4 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
12 reps
Rest
Rest
1 minute

Set 6: 1 round
Transition
Transition
1 minute

Set 7: 1 round
Weights: Moderate
Barbell Preacher Curls
12 reps
Rest
Rest
1 min 15 secs

Set 8: 1 round
Transition
Transition
1 minute

Set 9: 4 rounds
Left Plank Cable Pulls
12 reps
Right Plank Cable Pulls
12 reps
Rest
Rest
1 minute

Set 10: 1 round
Transition
Transition
45 seconds

Set 11: 4 rounds
Hanging L Raises
Hanging L Raises
12 reps
Rest
Rest
1 minute

Set 12: 4 rounds
Weighted Russian Twists
12 reps
Rest
Rest
1 minute

Set 13: 3 rounds
Dolphin Dog
Dolphin Dog
1 min 15 secs
Rest
Rest
1 minute


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