Static Contraction Bench
Rest - 2:30
5 - 455 x 7second hold
I did these in the power rack. I held the weight about 4" from a lockout.
Rest - 2:30
5 - 455 x 7second hold
I did these in the power rack. I held the weight about 4" from a lockout.
Dumbbell Press
5 sets
Rest - :45
95 x 10, 90 x 8, 85 x 8, 80 x 80, 70 x 10
Palms in to work triceps.
5 sets
Rest - :45
95 x 10, 90 x 8, 85 x 8, 80 x 80, 70 x 10
Palms in to work triceps.
Seated Tricep Cable Ext
5 - #8 x12
5 - #8 x12
Rest - :45
For these I sat in a chair raised my arms above my head and did an extension.
For these I sat in a chair raised my arms above my head and did an extension.
Rope Push Downs
5 - 90 x12
5 - 90 x12
Rest - :30
x 12, x 12, x10, x8, x 8
x 12, x 12, x10, x8, x 8
All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason
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