ARMS/ABS

ARMS/ABS 1. Superset: - Close Grip Bench 4 x 10/8/6/6 - Diamond Push-ups 4 x Failure 2. Superset: - Reverse Grip Chins 4 x Failure - Reverse Grip Lat Pull 4 x 10-12 3. Superset: - Lying EZ-Bar Tricep Extension (bar behind head) 4 x 12-15 - Ez-Bar 21’s 4 x 21 (7 bottom, 7 top, 7 full) 4. Cable Tricep Extensions (Rope) 1 x 100 reps NOTE: The goal here is to complete 100 total reps without setting the weight down. Consider this your pump-inducing finisher. Make sure to use a weight that is light enough to allow you to survive this set. But not so light that you can get 100 in a row… You could be able to get 40-50 in a row then Use REST/PAUSE doing 5-10 reps at a time till you get to 100. Maintain a good, solid pace and don't rush the reps too quickly. Feel the burn! 5. Standing Cable Curls 1 x 100 reps NOTE: Same as the extensions CORE: 3 Rounds of Time - 12 Alternating Hanging Opposite Toe to Opposite Hand (kick opposite hand) - 12 Plank Extension (hand walk forward and back = 1 rep) - 12 V-Ups