Partnering exercises are always interesting when programming for any training cycle.
Most of the time I like to think of it as a four-course meal.
You have for Appetizers a decent warm-up.
Here I like to do something Cardiovascular getting the heart rate up and blood circulating.
Next comes the antre'. This is the main lift for the day. In my program it consists of one of the big four; Squat, Bench, Deadlift, and Overhead Press.
With the antre' comes the sides. Usually one or two additional exercises that help build the main lifts weak points or Accessory Exercises
Last is dessert. The Supplemental exercises that are bodybuilding type movements in my gym
I like using Fridays as just that...Bodybuilding at its finest! ARMS!
Every bodybuilder works for the "Pump" or the "Burn". I like to say, "Living for the singe"
One of the best ways to achieve a "Massive Pump" is to work for OPPOSITE muscle groups in tandem fashion
If I work a flexor of the elbow, then follow it immediately with an extensor of that same joint, I'm going to get the opposing muscle groups to work against each other on top of the weight that I select.
PLUS!!! The antagonist group keeps the joint in check preventing over-flexing or extending depending on which is the primary mover.
Give it a try and then kiss each bicep, slap each pec, lift your face to the heavens and bellow out a monstrous primal yell.
Let the people in the cheap seats hear your quest for GFH!!!
Today's Training:
Run: 5K
Cable Pushdowns w/ rope attachment: 6x8
superset w/
Barbell Curls: 6x8
Crossbody Hammer Curls: 6x8 go a bit heavier than you think: 6x8
superset w/
Negative accentuated Dips: 6x8 with a three-count decent
Decline Supine Dumbell Tricep Extension: 6x8
Superset w/
Preacher Curls: 6x8
Bike Commute: 28 mins