Quote:
B2)
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Leg Curls: 20-25 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20
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Monday
Barbell Curls: 115 [14, 6, 4] 24 RP (pulses)
Hammer Curls: 55 [1 x 14]
Donkey Calves: 215 [12 DC]
Seated Leg Curls: 165 [17, 8, 5] 30 RP (static)
A2G Front Squats: 225 [1 x 8]; 165 [1 x 20]
* After each exercise, a 1 minute loaded stretch.
- Good day. After I finished barbell curls, I opted for some pulses vs. doing statics. I actually did pulses for around 20 half reps, then fought through a 8 second static. Hammer curls were done with my back against the wall. Next time I'm going to try to get my 18 reps. A2G front squats were done with my heels elevated on 10 lb plates. The first set wasn't too hard, but the widowmaker was a killer. After the 15th rep, I had trouble trying to keep the bar high and balanced on my deltoids cause of all the sweating. Last three reps were super slo' mo'. Those five exercises took me about 60 minutes to finish.