Rest Time: Your rest is strictly 1 minute within sets of a “10-BY”. Rest 3-5 minutes between “10-BY's”. Rest only as needed during pro-pains.
• Perform all 10 sets of curls before moving on to your 10 sets of tricep x-tensions.
BARBELL CURLS
REPS: 10 • SETS: 10
Use 60% of your 1RM to start your 10x10. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. You may have to drop the weight to do so. Watch the 10x10 Strategy video above for details. Rest exactly 60 seconds between
LYING TRICEPS X-TENSIONS (EZ BAR OR DB'S)
REPS: 5 • SETS: 10
Use your 8RM or 75% of your 1RM to start your 10x5. The goal is to maintain the same weight throughout and get all 10 sets without missing a rep. Rest exactly 60 seconds between sets.
• PRO-PAIN FINISHERS
BICEPS PRO-PAIN FINISHER
REPS: INV. CHIN ROWS TO FAILURE ==> 2X MAX INV. CHIN ROWS • TIME: WITHIN 4 MINUTES 30 SECONDS!
Perform a set of inverted chin rows to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of inverted chin rows you did in that first set.
TRICEPS PRO-PAIN FINISHER
REPS: BENCH DIPS TO FAILURE ==> 2X MAX BENCH DIPS • TIME: WITHIN 4 MINUTES 30 SECONDS!
Perform a set of bench dips to failure. As soon as you are finished, start the clock. You have 4 minutes and 30 seconds to complete twice the number of physioball bench dips you did in that first set.
다이어트 캘린더 보기, 2019년 08월 22일:
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2633 kcal
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지방: 141.80g | 단백질: 167.19g | 탄수화물: 173.05g.
아침 식사: Giant Eagle 1% Low Fat Milk, Kellogg's Special K Protein Cereal, Coffee with Cream and Sugar, Dannon Two Good Vanilla Greek Yogurt. 점심 식사: Subway 6" Italian BMT, Doritos Cool Ranch Tortilla Chips (49.6g). 저녁 식사: Great Value French Fries , Five Guys Bunless Cheeseburger. 간식/기타: GNC Wheybolic Natural Chocolate. 더보기
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