Bi/Tri #1

Horizontal Loading
LLT
Biceps Curl – Dumbbells
reps 6
weight_percent 50%
Tempo controlled
Rest 1-2min
Set Reps Weight Tempo Rest
1 6 50% % Controlled 1-2min (h:m:s)
2 6 60% % Controlled 1-2min (h:m:s)
3 6+ 75% % Controlled 1-2min (h:m:s)
4 6+ 85% % Controlled 1-2min (h:m:s)
LLT
Bench Press – Barbell, Close Grip
reps 8
weight_percent 70%
Tempo controlled
Rest 1-2min
Set Reps Weight Tempo Rest
1 8 70% % Controlled 1-2min (h:m:s)
2 8 70% % Controlled 1-2min (h:m:s)
3 8 70% % Controlled 1-2min (h:m:s)
LLT
Barbell Skull Crushers – Tricep Workout
reps 10
weight_percent 70%
Tempo controlled
Rest 60s
Triceps
Set Reps Weight Tempo Rest
1 10 70% % Controlled 60s (h:m:s)
2 10 70% % Controlled 60s (h:m:s)
3 10 70% % Controlled 60s (h:m:s)
LLT
DB incline bicep curl [MC]
reps 10-12
weight_percent 60%
Tempo controlled
Rest 1-2min
Set Reps Weight Tempo Rest
1 10-12 60% % Controlled 1-2min (h:m:s)
2 10-12 70% % Controlled 1-2min (h:m:s)
3 10-12 75% % Controlled 1-2min (h:m:s)
LLT
Bench Dips
reps 10-12
Tempo controlled
Rest 60s
Set Reps Tempo Rest
1 10-12 Controlled 60s (h:m:s)
2 10-12 Controlled 60s (h:m:s)
3 10-12 Controlled 60s (h:m:s)
LLT
Machine Bicep Curls
reps 6-8
weight_percent 75%
Tempo controlled
Rest 1-2min
Set Reps Weight Tempo Rest
1 6-8 75% % Controlled 1-2min (h:m:s)
2 6-8 80% % Controlled 1-2min (h:m:s)
3 6-8 85% % Controlled 1-2min (h:m:s)
LLT
Tricep Dumbbell Kickback
reps 8
weight_percent 60%
Tempo controlled
Rest 1-2min
Set Reps Weight Tempo Rest
1 8 60% % Controlled 1-2min (h:m:s)
2 8 65% % Controlled 1-2min (h:m:s)
3 8+ 70% % Controlled 1-2min (h:m:s)
4 8+ 75% % Controlled 1-2min (h:m:s)