Mitäs helvettiä, edellinen video tuli lauantaina ja kohta perjantai.
Mihin tuo aika oikein rientää noin kovaa vauhtia, kohta ollaan jo marraskuussa.
Käsien kasvatus alkaa Seth!
View: https://www.youtube.com/watch?v=HBIaL35_-Dg
ARMS
Superset
1. Rope Press Downs (
6:06) - 4 Sets X 10-15 reps
2. Alternating Dumbbell Curls (
6:12) - 4 Sets - 12,10,8,8
Superset
3. V-Bar Press Downs (
6:18) - 4x15,12,12,10,10 (Don't forget you can change up your elbow placement during this exercise to hit a different part of your tricep.)
4. EZ Bar Cable Curls (
8:16) - 4x15,12,10,10 (Close grip and or wider grip)
Superset
5. Seated Cable Curls (
8:22) - 4x8-12
6. Plate Loaded Dip Machine Press Downs (
8:26) - 4x8-12 (Do one arm then the other, then burnout at the end with both arms - Just keep going! More Reps!!!)
Superset
7. Dumbbell Hammer Curls (
14:48) - 3x8-12
8. Cable Kick Backs (
15:04) - 3x8-12
Superset
9. Dumbbell Concentration Curls (
17:39) - 4x8-12 (use the Arnold method, little bit of swing but control the movement and get a good contraction at the top or each rep)
10. One Arm Tricep Press Down (
17:48) - 4x8-12 (Do this exercise from across the body, I like this method for this exercise and also given the fact that I have done a couple different variations of one arm press downs already. Different angle with a different Grip!)