asymmetricalpreparedness
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BAMCW Day 33! 09/23/2022
🕑 Added 2022-09-23 21:47:39 +0000 UTCUpper Body
Heavy weight day!
All super sets
Chest
Pushups X20/20/20
Dumbbell Press X10/12/10/8/8/7/6
Flys X15/15/12/10
Back
Dumbbell Pullovers X12/12/10/10/10/8/8
Bent Over Rows X15/14/13/12/10
Shoulders
Farmers carry 30 Yards X4
Side Raises X30/25/20/15/12/10/10
Triceps
Skull Crushers X15/12/12/10/10/10/8
Bench Dips X30/20/15/15/10
Biceps
Alternating Curls X10/10/8/7/6/5/7
Hammer Curls X10/10/8/8/6/6
Get hard! Be hard!
Comments
Yes, that is a way to do it. I tend to mix it up a lot.
Charlie Bravo
At least that’s what our Div.1 college wrestling strength and conditioning coaches taught us. Something I’ve carried on until now currently in my 40’s. Let’s you keep strength but also works your muscles to be aerobic (or to have endurance) at the same time.
Charlie Bravo
Super sets are when you start off maximum weight for 6-8 reps lift to you can’t then you decrease weight and do reps until you can’t, then decrease weight again do reps until can’t, then decrease again repeating until you’ve gone all the way down to basically no weight.
