Started out with 2 sets of 8 and 14 per side for 1-arm Incline Cable Crossovers, taking each set to failure.
Moved onto 2 sets of 4 for Super Slow Incline Press, taking 10 seconds up and 10 seconds down per rep, and going to failure.
Then hit 2 sets of 10 second holds for 1-arm Cable Crossover Static Holds, taking the holds to failure followed by a controlled and slow negative.
From there moved onto 2 sets of 7 and 6 for Barbell Curls, really concentrating on the deliberate contraction of the biceps to raise the weight, squeezing the crap out of it at the top, and a nice and slow negative to end each rep.
Then hit 2 sets of 6 and 5 for Barbell Gironda Style Perfect Curls using the same protocol as above and making sure to get a great stretch at the bottom of each rep.
Then hit 2 sets of 8 for Alternating Dumbbell Curls.
Finished up with 2 sets of 6 and 7 for Hammer Curls.
Great training!!
Felt good to be back!
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