P.E.D.'s
February 23, 2018
Oh, and if you’re still interested, here’s the most awesome arm workout that made me puke in 2003.
A1. Mid Incline hammer Curls 3x6-8 15sec 4010
A2. Reverse Mid-Grip Curls 3x6-8 15sec 3010
A3. Low Rope Supinating Curls 3x6-8 120sec 3010
A4. Decline Pronating DB Tri Ext 3x8-12 15sec 5010
A5. Lying BB Tri Ext w/Chains 3x8-10 15sec 3110
A6. Kneeling Rope Pressdowns 3x12-15 120sec 2010
B1. Decline EZ Bar Pronated Wrist Curls 3x10-12 75sec 2010
B2. One Hand Supinated DB Wrist Curls 3x10-12 75sec 2010
A1 through A6 are completed as a superset (A1 followed by A2 followed by A3...A6, then start over). The rest time after each exercise in the A series is 15 seconds or 120 seconds and 75 seconds for the B exercises. The next number identifies the tempo. Tempo is read like this:
40x0
4 = 4 seconds on the lowering of the weight = Eccentric Action
0 = 0 seconds pause at the bottom of the lift = Isometric Action
1= 1 second (or as fast as possible) to the top of the lift = Concentric Action
0 = 0 second pause at the top of the lift = Isometric Action
So, this is just enough information to do some damage. Be careful and always know the location of the closest trash can.
