1-Lat- pull down Set 1- high volume 20/25 reps hold the last 4 reps at peak contraction point. Set-2-3-4-5 12/15 reps 2-Barbell bent over row wide handle grip. Sets 15-12-8-6-6 3- Single arm cable row Sets 15-15-15-15 4- wide handle grip cable pullover or/lat prayer sets 15-15-15- amrap💥
Friday #arm poomp #workout!!💪🏼 Set 1- High volume 20-25 reps ez bar standing curls. Set - 2- 15 reps ez bar drag curls. Set -3 12 reps ez bar standing curls. Set -4. 8 reps drag curl drop set to standing curls > amrap.
Set -1 Reverse grip cable extensions high volume 20-25 reps. Set - 2 💎 push-ups 15 reps Set - 3. Reverse grip elbow drag extensions 12 reps with a 2 sec iso hold at every rep. Set 4 - 12 reps 💎 push-ups drop set to reverse grip cable extensions > amrap. #happyflexfriday 💪🏼💪🏼
1-Stability in your structure and stance. 2- Creating simultaneous push/pull movement by retracting the shoulder blades with the lats. 3- Full grip (unless injured or targeting outside of the chest). 4- Hold the highest contraction point on exercises such as flys and cable presses. 5-contract your abs at eccentric and concentric points of contraction to maintain time under tension.