Leg workout was killer! The supposed DB Squats were done without DBs – just couldn’t manage the 6 second eccentrics with any weight beyond bodyweight!!
By the end of the workout my legs were totally jello!
Saturday Workout!
Reverse Grip Pull-Up (bicep emphasis so ensure full contraction) 5×3, tempo 10-1-2-0, rest 40 secs
Decline DB Press (hands 2″ outside of elbows throughout) 5×8 *bottom half reps only +NOS on last set, tempo 4-0-1-0, rest 40 secs
Incline Alternating DB Curls (non-working arm held in contraction) 4×8, tempo 4-0-1-0
45 degree Incline DB Press 4×8+5 partials all sets, tempo 4-0-1-0, rest 40 secs
Alternating Concentration Curls (max supination) 4×8, tempo 4-0-1-0
Cable Cross-overs (high to low) 4×15, tempo 4-0-1-0, rest 40 secs
Strict Seated Vertical DB Press 4×15, tempo 4-0-1-0
Seated DB Lateral Raises (chest pressed into vertical bench) 4×12+5 partials on all sets, tempo 4-0-1-0, rest 40 secs
Smith Machine Shrugs 5×15, tempo 4-0-1-2
BOSU Crunches 5×20 full extension
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