Begin with 500 rope jumps.
3 sets of each.
8 back squats (heavy)
8 BB biceps curls (heavy)
20 ea. alt DB biceps curls (med & slow)
8 BB skull crushers (heavy)
10-12 side lateral raises (med & slow)
End with 500 rope jumps
Post weights used to comments.
The Saturday GPP workouts aren't programmed. Here's why ...
Posted by GPP FIT on Friday, February 20, 2015
Workout Notes:
- I'm going to do the biceps in an agonist superset.
- I'll probably superset the skull crushers and SLRs.
- (heavy) = form/muscular failure on final rep
- (med & slow) = max burn achieved by final rep. You'll need to do very slow reps (2-0-2-1). Squeeze (flex) at the top of the mvmt.
OK-T (GPP OK) has that "thigh bump" down!