jdrub
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Mar 16, 2016
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mountaindog superset!

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Loved this opener for arms last week. Part of a mountaindog protocol. 4 supersets in following fashion. Rope pushdowns increasing weight every set for ten reps with a strong flex at the bottom. Into one arm supinated Dumbell curls, one arm at a time ,6 reps, nice squeeze at top with a 3 SECOND NEGATIVE!!!! At the end of 6, bring down half way and hold with partner APPLYING TENSION for 10 secs!! Each arm. BOOM!!!!

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Mar 16, 2016