Barbell 21s include 7 partial reps from the bottom to the middle, 7 partial reps from the top to the middle and 7 full reps from top to bottom, totaling 21 reps.
Arnold Presses were developed by 7x Mr Olympia Arnold Schwarzenegger, a twisting dumbbell press that rotates from dumbbells facing the chest at the bottom to full extension overhead.
Barbell Rows and Deadlifts are included back to back on #WideWednesday, so once again manage the load, using heavy enough weights to challenge yourself with good form, but knowing that leg day and many squats are to follow.
Squats to Bulgarian Split Squats to Wall sits are the perfect combination of compound power movement to stretch and contraction to static hold. Minimize rest time and make it burn.
Named after the legend Coach Stan Lisowski, the “Coach Stan Push-up” is a performed with a 3 second pause at the bottom in the fully stretched position, followed by an explosive push. These are perhaps the most intense push-ups in existence. Take them to failure, but aim for at least 10 reps per set.
75 second planks and 100 reps of bodyweight calf raises will make “sweating the details” non-negotiable.
10 sets of squats for #SundayService is no big deal at this point, it is just what you do. The extra mile few are willing to go, you just call that Sunday morning.
