WEEK 4 - DAY 5 (FRIDAY) ARMS & ABS
* NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**
** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET 60 SECONDS**
- WE WILL BE UTILISING HIGH REPS WITH REST PAUSE TRAINING HERE (FOR MORE INFORMATION ON REST PAUSE CLICK - Rest pause - X Fam Unity)
WARM UP AS PER VIDEO
SINGLE ARM OVER HEAD TRICEP EXTENSION (AS THE ARMS WILL BE ALTERNATING TAKE NO REST BUT SWITCH THE ARMS)
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 5-10
OVERHAND (NORMAL GRIP) TRICEP PRESS DOWN OR STANDING/LAYING SKULL CRUSHERS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 5-10
TRICEP ROPE PUSHDOWNS
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 5-10
REVERSE GRIP EZ BAR TRICEP PRESS DOWN CABLE OR/ STANDING OR LAYING REVERSE GRIP SKULL CRUSHER
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 5-10
DIPS (7 SECONDS REST IN-BETWEEN SETS)
1 SET OF 15 REPS TO FAILURE
1 SET OF 10-12 REPS TO FAILURE
1 SET OF 6-8 REPS TO FAILURE
1 FINAL SET OF 2-6 REPS TO FAILURE
REVERSE GRIP BICEP CURLS EZ BAR (CABLE OR FREE WEIGHTS) (7 SECONDS REST IN-BETWEEN SETS)
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 5-10
STRICT BARBELL CURLS/OR DUMBELL
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 5-10
DUMBELL HAMMER CURLS (7 SECONDS REST IN-BETWEEN SETS)
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 5-10
REVERSE GRIP BICEP CURLS EZ BAR (CABLE OR FREE WEIGHTS) (7 SECONDS REST IN-BETWEEN SETS)
1 SET OF 20 REPS 70% OF MAX
INCREASE THE WEIGHT
1 SET OF 20-25 TO FAILURE
INCREASE THE WEIGHT
2 SETS OF TOTAL 15 -20 REPS TO FAILURE BUT REST PAUSE (once failure is reached) AND GET A FURTHER 5-10
CONCENTRATION CURLS
1 X SET TO FAILURE WITH REST PAUSE FOR 4 SECONDS TWICE, TO EXTREME FAILURE
5-10 MIN COOL DOWN AS PER VIDEO