DELTA BOULDER FORCE
Dumbbell Front Raises
4 sets x 3 reps (1-0-1-10)
- 1 second lower - 0 second pause at bottom - 1 second lift - 10 second pause at top
FLEXIN’ CHAINS OF VALHALLA
Alternating Bicep Curls With Chains
5 sets x 10 reps
- rest 45 seconds
- adjust chain length for weight distribution
- load increases as each link is lifted off the ground
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