Begin with 500 rope jumps.

4 straight sets of each.

8-12 back squats (heavy)
8-12 BB biceps curls (heavy)
15-20 ea. alt DB biceps curls (med & slow)
8-12 BB skull crushers (heavy)
15-20 triceps cable pushdowns (med & slow)

End with 500 rope jumps

Post weights used to comments.


Daily Extras - 3 rounds of:

5 pullups
15 pushups
800 m run  


Workout Notes:

  • It's been a weird week. We need some lifting. 
  • I'm going to do the biceps in an agonist superset. 
  • Alt. biceps curls are not conditioning style. 
  • I'll probably superset the skull crushers and triceps cable pushdowns.
  • (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.
  • Pro Tip: Triceps Cable Pushdowns - Keep the Angle Out 
  • Biceps: Palms facing up or down?  
  • Types of Sets - Even professional trainers get it wrong.  Knowing stuff like this puts you ahead of the curve. 

Gents, are your shirt sleeves beginning to cut into your arms from the GPP workouts? Rip em off, or get Kenny to help cut them off!  

Gents, are your shirt sleeves beginning to cut into your arms from the GPP workouts? Rip em off, or get Kenny to help cut them off!  

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