Cycle one:
Lat Pulldowns
Wide as a barn door!:
Find a weight that allows for 10 reps at positive failure be begin with. Once you reach failure have your partner give you forced reps and begin to slow the negatives up a bit. You continue on in this fassion until you are no longer even able to control the weight on the negative. Without rest switch to a mid width reverse grip and go to negative failure. Once more drop to about 65-70% of the initial weight and repeat exactly the same steps as above... Once finished flex and stretch for 30secs. after each cycle. Have your partner do their set and go again. Use the same weight as you did for first set! You may get fewer reps but that's fine. Perform 6 sets.
Cycle two:
Cable rows
For that deep grove to let that water run through as your wife tosses your salad in the shower!:
You need to determine a weight that will allow for 10 solid reps at possitive failure at this point. Let's begin... Row into your abs not chest and as with every exercise get that nice hard squeeze but don't pause. Keep em pumpin! Go to negative failure. Drop the weight to 70-75% and repeat. Do a second drop and do the same! Flex and stretch after each set... Do 3 sets.
Stretch, cry, and then go home...
Repeat this workout twice a week for 6 weeks. Go back to a normal routine for 6-9 weeks and repeat this program if you'd like. If you only train biceps once a week add one set to each cycle.
Lat Pulldowns
Wide as a barn door!:
Find a weight that allows for 10 reps at positive failure be begin with. Once you reach failure have your partner give you forced reps and begin to slow the negatives up a bit. You continue on in this fassion until you are no longer even able to control the weight on the negative. Without rest switch to a mid width reverse grip and go to negative failure. Once more drop to about 65-70% of the initial weight and repeat exactly the same steps as above... Once finished flex and stretch for 30secs. after each cycle. Have your partner do their set and go again. Use the same weight as you did for first set! You may get fewer reps but that's fine. Perform 6 sets.
Cycle two:
Cable rows
For that deep grove to let that water run through as your wife tosses your salad in the shower!:
You need to determine a weight that will allow for 10 solid reps at possitive failure at this point. Let's begin... Row into your abs not chest and as with every exercise get that nice hard squeeze but don't pause. Keep em pumpin! Go to negative failure. Drop the weight to 70-75% and repeat. Do a second drop and do the same! Flex and stretch after each set... Do 3 sets.
Stretch, cry, and then go home...
Repeat this workout twice a week for 6 weeks. Go back to a normal routine for 6-9 weeks and repeat this program if you'd like. If you only train biceps once a week add one set to each cycle.
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