Mike531- Журнал, 05 сен 19

BICEPS / TRICEPS
Week #3

Complete alternating sets of curls with x-tensions until all 20 sets are complete. 

BARBELL CURLS
REPS: 10
• SETS: 10 
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so, however this will be less likely now that you are performing alternating sets (giving you more rest between sets of this exercise). Rest exactly 60 seconds between sets of alternating exercises. 

LYING TRICEPS X-TENSIONS (EZ BAR OR DB'S)
REPS: 5
• SETS: 10 
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets. 

• PRO-PAIN FINISHERS 

BICEPS ISO PRO-PAIN FINISHER
REPS: INV. CHIN CURL HOLD ==> INV. CHIN ROWS
• TIME: WITHIN 9 MINUTES! 
Perform an inverted chin curl hold for 60 seconds (or until failure) and complete your original failure number reps of inverted chin rows (from your previous biceps pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing an inverted chin curl hold for 30 seconds. 

TRICEPS PRO-PAIN FINISHER
REPS: BENCH DIP HOLD ==> BENCH DIPS
• TIME: WITHIN 9 MINUTES! 
Perform a bench dip hold for 60 seconds (or until failure) and complete your original failure number reps of bench dips (from your previous triceps pro-pain finisher) within 9 minutes! Every time you rest, you must resume your climb to your goal reps by first performing a bench dip hold for 30 seconds.

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