Catching up on last Friday's bro down session...
4/1 - Chest and Arm Accessory
Giant Set:
Dumbbell Twist Press (also called Key Presses)
4 sets 10 reps, ending with the 95's
superset w/
Cable Crossovers (downward angle)
4 sets 15-20
superset w/
Swiss Bar Strip the Rack Bench Presses
4 sets 10 reps
This giant set was a ton of fun. Minimal weight being used, but the pump was outrageous.
Barbell Curl 21's
4 sets 21 reps
superset w/
V Bar Tricep Pushdowns
4 sets 21 reps
- 7 reps of the top 1/3rd of the motion, 7 reps of the bottom 1/3rd of the motion, 7 full range reps
Single Arm Preacher DB Curls
4 sets 15-20 reps
superset w/
Ultra Close Grip Bench
4 sets 20 reps with 95-135 lbs, hands nearly touching
Incline DB Curls
4 sets 10 reps
superset w/
Single Arm Behind the Head DB Extensions
4 sets 10 reps
I assure you guys all of this bodybuilding work has a purpose. Although I have a good pop off my chest on the bench press, I believe it's more due to my leg drive than having strong pecs. Some of the weight I push on pectoral isolation exercises is pretty sad. If I can get my pecs stronger, I'm wondering how much stronger I could make that pop off my chest become. Stronger triceps = stronger bench, don't even need to explain that one. And regarding biceps, I've tended to slack off on hitting them consistently in my past training programs. I will consistently hit them weekly to help improve my elbow health and hope the additional size I put on will help control the negative portion of the bench better. I can't be cutting corners if I want to achieve the next goal I have in mind!