Aside from feeling pretty beat up from this cycle and the last, a pretty damn good training session =)
Started off with 2 sets of 10 and 7 for Weighted Reverse Grip Chest Dips, taking them to failure.
Then piled on the weight for 1 set of 4 for Weighted Reverse Grip Chest Dip Negatives, taking them to failure and using a 6-count negative for each rep.
Moved onto 2 sets of 6 per side for 1-arm Bench Crossovers, going to failure.
Then hit 2 sets of 1 for Incline Press with Intra-rep Pauses. Hit both sets of 1 using a 5 second slow and deliberate push to the mid-point. Paused and held a static hold for 10 seconds. Then finished pressing to the top in with a 5 second count. Then slowly lowered for 5 seconds. Paused and held for a static contraction for 10 seconds, then finished the lowering for another 5 seconds.
Then hit 2 sets of 8 per side for 1-arm Incline Crossovers, going to failure
From there moved onto 2 sets of 9 and 9 for Triceps Rope Pushdowns, taking them to failure.
Then hit 1 set of 5 for Triceps Rope Pushdown Negatives, taking a 6-count negative for each rep and taking it to failure.
Hit 2 sets of 10 and 8 for Overhead Rope Extensions, going to failure on each.
Then hit 2 sets of 8 per side for 1-arm Triceps Pressdowns, taking them to failure.
Moved onto 5 sets of 12 for Pelvic Rocks, with minimal rest in between.
Finished up with 5 sets of 12 for DVR Frog Crunches, with minimal rest in between.
Awesome training!!
No comments:
Post a Comment