Started out with 1-arm Lying Lateral Raises. 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.
Moved onto Drag curls for the same protocol.
Then hit DVR Reverse Grip Triceps Extensions for 5 sets of 10.
Went back to the original protocol for Wrist Curls.
Rested only about 30-40 seconds between sets and movements.
Hit 5 sets of 12 for Pelvic Rocks, resting about 20 seconds between sets.
Finished up with 5 sets of 10 for DVR Frog Sit-ups, resting about 20 seconds between sets.
Great stuff!!
And remember, In order to get what you've never had, you must do what you've never done.
Here's a pic from hitting 175 pounds for 6 reps in the Drag Curl.
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