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
A2) Tricep Cable Rope Pushdown
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
E) McGill Sit-up
3x12 ea side demo
1. Take a cold shower first thing upon waking.