Cycle one:
Standing Cable Pressdowns
If you can't take it go home!:
Find a weight that allows for 8 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. Now use about 70% of the first weight used and do exactly the same thing for two weight drops. Three regular sets in all... 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 3 sets.
Cycle two:
Laying EZ-bar skull crushers supersetted with presses
For the meat baby!:
You need to determine a weight that will allow for 8 solid reps at possitive failure at this point. Let's begin... Perform the french presses to negative failure but without rest go into straight presses (like you're benching) to negative failure as well. Do one drop in weight and repeat! Flex for 30 seconds after each set. If you like you can add close grip push-ups at the end of each set in the cycle... Do 4 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.
Btw you should be loading the bar for each workout plan in a dropset manner. For example... If you're using say 135 for straight bat curls don't load 45 lb plates. Rather put on a 25,10,10. That allows for quick and easy weight stripping.
AND NO SYNTHOL ERNIE!!!
Standing Cable Pressdowns
If you can't take it go home!:
Find a weight that allows for 8 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. Now use about 70% of the first weight used and do exactly the same thing for two weight drops. Three regular sets in all... 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 3 sets.
Cycle two:
Laying EZ-bar skull crushers supersetted with presses
For the meat baby!:
You need to determine a weight that will allow for 8 solid reps at possitive failure at this point. Let's begin... Perform the french presses to negative failure but without rest go into straight presses (like you're benching) to negative failure as well. Do one drop in weight and repeat! Flex for 30 seconds after each set. If you like you can add close grip push-ups at the end of each set in the cycle... Do 4 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.
Btw you should be loading the bar for each workout plan in a dropset manner. For example... If you're using say 135 for straight bat curls don't load 45 lb plates. Rather put on a 25,10,10. That allows for quick and easy weight stripping.
AND NO SYNTHOL ERNIE!!!
