Tuesday, 11/30/21

First time? Check out the Training and Warmup Guide HERE

Today's workout should be light - most of the growth will come from compound movements - so on these accessory lifts, instead of using more weight, FOCUS on building the mind-muscle connection. SQUEEZE the muscle at the top of the movement.

I'm anticipating plenty of feedback, so leave a comment with how the workout felt, any problems you encountered, or any questions you have. EVERYBODY should be leaving a comment detailing their performance in each portion!

A1) Spider Curl

5x10 demo

A2) Tricep Cable Rope Pushdown

5x10 demo


B) Dumbbell Hammer Curl

4x8 ea arm w/ 5-sec negative demo

C) Dumbbell Skull Crusher

5x8 w/ 5-sec negative demo

D) Lateral Neck Flexion

3x15 demo

E) McGill Sit-up

3x12 ea side demo


1. Take a cold shower first thing upon waking.

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