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I can’t feel my arms!! Roflmao 🤣
Awesome workout!!
BACK / BICEPS
Week #5
1A: STRAIGHT ARM PUSHDOWNS
REPS: 6-9 RM TO FAILURE
• SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: LAT PULLDOWNS
REPS: 6-9 RM TO FAILURE
• SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: LAT PULLDOWN / ISO HOLD
REPS: 10RM FOR 8 REPS
• SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the bottom of the lat pulldown for as long as you can until failure. Fight the burn! Rest 90 seconds between completed sets.
3: BARBELL ROWS
REPS: 6-9RM TO FAILURE
• SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
• BACK FINISHER!
ALPHABET ARSON (3 ROUNDS)
• DB Y's (Failure) ==> DB T's (Failure) ==> DB REVERSE I's (Failure) ==> HYPEREXTENSIONS (Failure)
Choose a DB weight according to your 15RM on Y's (done either on a physioball as shown or an incline bench face down). Start by holding the dumbbells in a neutral position (palms facing your side). Perform DB Y's (making a "Y" with your arms and back) to failure. Immediately move to DB T's (making a "T" with your arms and back) tol failure. Without rest, perform DB reverse I's (making a straight line with your body and arms behind you) to failure. Lastly, drop the dumbbells and perform hyperextensions to failure.
1A: SPIDER CURLS
REPS: 6-9 RM TO FAILURE
• SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1A as a pre-exhaust for 1B, with no rest between (other to transition from one to the next). Rest 2 minutes between completed supersets.
1B: DB STRAIGHT BAR CURLS
REPS: 6-9 RM TO FAILURE
• SETS: 2 (AS A SUPERSET WITH 1B)
Perform exercise 1B immediately following 1A, resting only as long as needed to transition from one to the next. Rest 2 minutes between completed supersets.
2: DB STRAIGHT BAR CURLS / ISO HOLD
REPS: 10RM FOR 8 REPS
• SETS: 3
Perform 8 reps with your 10RM and hold your last rep in the middle of the straight bar curl for as long as you can until failure. Fight the burn! Rest 90 seconds between completed sets.
3: DB HAMMER CURLS
REPS: 6-9RM TO FAILURE
• SETS: 5
Perform each of your sets to failure, adjusting the weights accordingly if needed to fail in the 6-9 rep range. Rest just 60 seconds between completed sets.
• BICEPS FINISHER!
HANG EM, BANG EM OR BURN (1 ROUND)
• STANDING DB CURLS (12RM) ==> STANDING DB CURLS (1.5x reps from first set without dropping dumbbells)
Use your 12RM for a standing db curl and go to failure. After a brief 30 second rest, perform a second set of curls, this time attempting to complete 1.5x the number of reps you did on the first set without ever putting the dumbbells down. For instance, if you did 11 reps in the first set, you would be attempting to complete 17 (rounded up) in the second. If you had to put the dumbbells down to rest, you would get just 10 seconds to rest and would have 3 additional penalty reps assessed each time this happened. Finisher ends when you complete all reps.
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1925 kcal
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Gord: 49,18g | Prot: 116,18g | Carbs: 256,71g.
Café da Manhã: Dannon Two Good Vanilla Greek Yogurt, Bananas, Kellogg's Special K Protein Honey Almond Ancient Grains, Coffee with Cream. Almoço: Subway 6" Italian BMT, Doritos Cool Ranch Tortilla Chips (49.6g). Jantar: Kraft Macaroni & Cheese as Packaged. Lanches/Outros: GNC Wheybolic Natural Chocolate, GNC Wheybolic Natural Chocolate, GNC Amplified Creatine 189. mais...
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