1st lift was the head to head skull crushers... we used a 35lb curl bar and a 45lb plate on each side.. so 125lbs, scale the weight to whatever you can do... I did 10 reps and passed it to rob, he did 10, passed it to me, and we did that a total of 5 times for 50 reps... Next was barbell curls... We set up 3 barbells, 1st 65lbs, 2nd 95lbs, and 3rd 135lbs... curl the lightest to the heaviest 10 reps each and go back to light and repeat... DO that a total of 3 times, so thats 90 total reps and fucking BRUTAL... take short breaks when you need to but very short... next we did dumbel skull crushers on the floor... So this is a 200 rep movement... take 5 sets of dumbels, in our case we used 20, 25, 30, 35 and 40lbs... do each set 20 reps, go right to the heavier weights for 20 and keep going.. once you do the heaviest or 5th set, do it again and go back down for a total of 200 reps... fucking BRUTAL... next we did random selection on cable curls... How you do that is, you do 10 reps of curls, and your partner moves the pin randomly, you never know if its going to be heavier or lighter... You do 10 sets of 10, no breaks.... The only break is when he's changing the pin, so 3 to 5 seconds max.... Then do the same thing but with tricep extensions.... Thats all thats on the video, like I said super brutal... After, which was not recorded, we did dumbel preacher curls, and stuff like that for more detail and isolation work.... give this a try fellas, and let me know how it went... and yeah, we posted a brutal Back video on the METROFLEXLBC channel, check that out and subscribe, because there will be some legit ass training being posted over there.... Much love yall....
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