you’re looking for.
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. Once you achieve 20% more reps on a movement, up the weights in the next session to keep seeing gains.
1.Max reps chin-ups
Grab a pull-up bar with your palms facing your body. Lift your feet from the ground and hang freely. Pull yourself up by flexing your elbows and pulling your shoulder blades down and back. Think of bringing driving your elbows into your pockets. When your chin passes the bar, pause before lowering slowly to the starting position. Really focus in on squeezing your biceps here.
2.Max reps tricep extension
Lay flat on a bench or the floor with a pair of dumbbells locked out overhead. Bend at the elbows, slowly lowering the bells towards your head, while keeping your upper arms locked in place. Stop just short of the bells touching the floor before extending back up explosively. Repeat.
3.Max reps bicep curl
Stand tall holding your dumbbells at your sides. With minimal momentum and keeping your upper arms tight to your body, curl one dumbbells upwards, turning your palm inwards, until your pinky finger is near your shoulders. Squeeze here and reverse the movement under control. Repeat on the over arm and alternate back and forth until you reach failure.
4.Max reps close grip push-ups (or dips)
Drop into a plank position, with your core tight and hands almost touching, keeping your elbows close to your body lower your chest to the floor. Push back up explosively, quickly repeat. If you can perform more than 20 high quality reps, perform dips instead.
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