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This is my favorite day. I've always had power in this area and was ornery enough to do chins and such when other wouldn't.
I was given a XVest as a gift and it is just super to wear for certain exercises including chins. This heavy duty vest will take from 2 to 86 lbs in weight. It provides a lot of stability also for other rows and pushdowns.
Back:
Front weighted chins, 3 x 8 (vest at 34)
70 degree rows, 3 x 8-6 (250)
One arm cable rows, 3 x 8-6 (110)
DB Pullovers, 3 x 8 (single 75db)
Biceps:
Standing curl, 3 x 8-6 (150)
Scott curls (slow), 3 x 8-6 (100)
Arnold concentration curls, 3 x 8 (60)
Forearms:
Backhand Scott curls (slow), 3 x 8-6 (85)
Hanging iso-squeezes, 2 sets of 1 minute
That completes the first three days of the routine. I'll now take from 1 to 2 days off for rest. On these days I will teach karate classes and do forms. This is pleasureable for me and I pass most of the work off on the lower ranks.
After a rest, I'll do the days again and take 2 days off.
During the second time through the routine, I may substitute a few exercises for others to not get stale. For example, I may use machines or cables instead of free weight. I may change an angle .... just to stay fresh.
I was given a XVest as a gift and it is just super to wear for certain exercises including chins. This heavy duty vest will take from 2 to 86 lbs in weight. It provides a lot of stability also for other rows and pushdowns.
Back:
Front weighted chins, 3 x 8 (vest at 34)
70 degree rows, 3 x 8-6 (250)
One arm cable rows, 3 x 8-6 (110)
DB Pullovers, 3 x 8 (single 75db)
Biceps:
Standing curl, 3 x 8-6 (150)
Scott curls (slow), 3 x 8-6 (100)
Arnold concentration curls, 3 x 8 (60)
Forearms:
Backhand Scott curls (slow), 3 x 8-6 (85)
Hanging iso-squeezes, 2 sets of 1 minute
That completes the first three days of the routine. I'll now take from 1 to 2 days off for rest. On these days I will teach karate classes and do forms. This is pleasureable for me and I pass most of the work off on the lower ranks.
After a rest, I'll do the days again and take 2 days off.
During the second time through the routine, I may substitute a few exercises for others to not get stale. For example, I may use machines or cables instead of free weight. I may change an angle .... just to stay fresh.
