Upper Body High Volume + HIIT
Regular workout
Created by Danny Kennedy on 5 May 2023, last updated on 5 May 2023.
est. 14 minutes
Equipment
Battle ropes
Instructions
The goal in this session is to choose a weight you would
normally do for 12-15 reps, you will continue using that
same weight until you reach a total of 50 reps. Each time
you reach failure, you must then do 10 reps of the paired
exercise before you get back to aiming to complete the 50
reps. Example: If I'm doing pull ups (assisted if necessary
of course, but don't make it too easy), and I complete 15
reps, I then must do 10 bicep curls and then rest only as
long as needed before going back to smash out a many pull
ups as I can until I get to 50. EVERY TIME you fail before
50, you must do the 10 reps of the paired exercise before
you continue on. The weight used MUST be heavy enough that
you could not possibly do more than 20 reps at once.
Relaxed hand, thumb to the roof, rotate away from the band
Relaxed grip
Relax hand, let the band stretch you out, come out of this one slowly
Elbows don't move, full stretch at the bottom, keep wrists neutral
Relax grip, pull elbows back towards the hips, return to a fully stretched position
1) When performing this exercise, you’re gonna be sending opposing waves down the rope.
2) One hand will be coming up as the other down.
3) Then switching back and forth really fast.
4) You’ll want to set yourself in a squat so that you’ll have a solid base, and then really move your arms as fast as you can.
Rest 15 sec between sets
1) When performing this exercise, you’re gonna be sending opposing waves down the rope. 2) One hand will be coming up as the other down. 3) Then switching back and forth really fast. 4) You’ll want to set yourself in a squat so that you’ll have a solid base, and then really move your arms as fast as you can.