DROP SET WEEK
Complete the following exercises  with 45 seconds rest in between sets.  3 sets for 8-12 reps  (if you can't get out 8 reps the weight is to heavy and if you are getting more than 12 reps out the weight is to light. If you feel like you can, make everything 4 sets. Tempo 2-1-2
After the exercise drop the weight by 50% and perform it again for a higher rep count of 12-15 reps. Then have your rest.

 

• Cable close grip pulldowns

• Barbell bent over rows

• Cable wide grip rows

• Rope pullovers

• T-Bar rows
  
   

• Barbell curls

• Dumbbell hammer curls

• One arm curls

• Cable E/Z bar curls

• Rope hammer curls

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   finish with the following 

    3 rounds​

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• Planks  1 minute

• Side planks 30 seconds

• Crunches 45 seconds

• Leg raises 45 seconds

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