Making Stubborn Muscles Grow

Published: Fri, 01/10/14

Greetings from Miami.  I"m here with some of my fitness
buddies for a mastermind meeting to help each other
improve our businesses.
 
Here's a pic from lunch yesterday....
 
 
Ryan Colby, Shaun Hadsall, Joel Marion, Dan Long,  and Big Mike (me)
 
This morning we had a workout together before heading over
to the meetings.
 
We did Triple Drop Set Body Part Split Circuits. 
 
Sounds weird, but here's how it went down.
 
1)  Flat Dumbbell Bench Press x 3 sets with 70 lbs 
You do 12 reps...rest 10 seconds, do 10 reps, rest 
10-seconds and do 8 reps.  
 
Move on to next exercise.
 
2)  Renegade Rows x 3 Sets with 40 lbs DBs
Same concept.  Do 12 reps per arm. Rest 10-seconds
do 10 reps per arm, rest 10-seconds do 8 reps per arm.
 
Next exercise
 
3) Standing DB Overhead Press x 3 Sets with 40 lbs DBs
Do 12 reps per arm. Rest 10-seconds.....
do 10 reps per arm, rest 10-seconds do 8 reps per arm.
 
Next movement....
 
4)  Triceps Rope Pushdowns x 3 Sets
For this I dropped the weight on each set, and barely
took any break between sets.  
 
5)  Hammer Curls x 3 Sets with 40 lbs
Same deal.  12 reps for set 1, rest 10 seconds,
do 10 reps..rest 10-seconds and do another 8.
 
6)  Hold a plank for 30-seconds.
 
Repeat the entire workout one more time and you're DONE.
 
=========
 
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Ends Today. Last Call.
 
 
 
Mike Westerdal
CriticalBench.com