WOD: Bang Bang WOD

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Build Those Weapons of Arms Destruction

So after watching the Deadpool trailer and my lil nephew bugging my ass to play videogames. Deadpool. Deadpool. Play. So a little Deadpool working them arms. Bang Bang.

dumbbell bicep curls with deadpool

Workout: Bang Bang WOD, Wed 5-Aug-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB)
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set
  • Build up to work sets
  • Dirty 30s = Reps of 10 top half; 10 bottom half; 10 full

Workout Program:

A. BB Deadlifts: 3 x 10 reps

B. BB Bench Press: 3 x 10 reps

C. Lat Row Machine: 5 x 10 reps (3.0.1.0)↑

D. H.S. Lat Pulldowns – wide overhand & narrow overhand: 4 x 10² reps (3.0.1.0)

E1. DB Alternating Bicep Curls (run the rack): 4+ x 8 reps (2.0.1.0)
E2. Tricep Dips: 4+ x 8 reps (3.0.1.0)

F1. Cable (high) Bicep Curls w/ straps: 4 x 10 reps (3.0.1.0)
F2. Cable (high) Tricep Extensions w/ straps: 4 x 10 reps (3.0.1.0)

Work. Train. Devour.

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