Today’s BEACH muscle training – PUMPED LIKE A BOSS , lol
STRENGTH PART FOR HIGHT TRESHOLD MOTOR UNITS ACTIVATION
A-1. Floor press wide grip up to 170kg
A-2. Reverse grip Rows up to 170kg
B-1 biceps curls up to 75kg
B-2. triceps extensions up to 77kg
GIANT SETS FOR HYPERTROPHY
C-1. 2 Dumbbell (DB) pullover
C-2. 30 deg Incline flyes
C-3. 45 deg Pronating DB bench press
C-4. 45 incline bench supinatec arm curls
C-5. slightly decline bench DB scullcrushers
C-6. Alternate Hammer curls
C-7. Tate Press
C-8. squatting bilateral preacher curl with single DB
C-9. Single DB bilateral standing french press
REST 2 minutes.
reduce the weights
Repeat 4 more times
3-8 reps if weight allowed – reverse pyramid
after warm-up 28kg DB in first Giant set
second giant 26kg
third giant 24kg
fourth giant 22kg
fifth giant 20kg – I should have stopped at 22 to be honest, 20 is not heavy enough to stimulate me even when exhausted
WODYNoLOGy 