This is an excellent workout for finishing heavy barbell chest work. For example, finishing off the chest work of a phase 1 5/3/1 microcycle. 3 Rounds for Reps: 70lbs Dumbbell Bench Press x 10 Wide-Arm Push-up x 15 45lbs Floor Plate Chest Press x AMRAP

Dynamic Arms

Inspired by Kai “The People’s Champion” Greene, Dynamic Arms is a classic bodybuilding style workout. All you are really doing is picking five movements for biceps and five movements for triceps, and then combining those movements intuitively to achieve intense muscle contraction. You’ll do five sets of each movement by starting light and adding weight … Read more