Wonderful Friday Night Training!!
Started out with Rear Delt Flies. Hit the first set for 12 reps, focusing on getting a deep stretch in the movement. Hit the seconds set heavier, for 8 reps, focusing on total form. The third set was even heavier, hitting 6, focusing on raw strength. The next set was even heavier, focusing on weight I've never moved before. The final set was lighter, focusing on doing as many as I could until the overall pain stopped me.
From there, moved onto Gironda Style Perfect Curls for the same protocol.
Then hit Triceps Extensions for the same protocol.
Moved onto Reverse Wrist Curls for the same protocol.
Took only about 30-40 seconds of rest between movements and sets.
Then hit 5 sets of 12 for Pelvic Rocks with 20 seconds rest between sets.
Finished up with 5 sets of 10 for DVR Frog Sit-ups with 20 seconds rest between sets.
Great stuff!!
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