Intermediate Difficulty

High Volume Training – start with a weight you could do 20 times to failure, usually 60% of 1 rep max. Use a 4-0-2 tempo. It should feel easy for the first 6 or 7 sets. Alternate between A1 and A2 with 30-45 seconds rest, repeat for B1 and B2.

A1: Wide Pronate (palms facing away) Lat Pulldowns 10 x 10
A2: Incline Dumbbell Curl 10 x 10
B1: Reverse Grip Straight Bar Pullbacks 3 x 15
B2: Hammer Curl 3 x 15

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Intermediate Difficulty

Perform each exercise at high intensity for the prescribed repetitions and sets.
Standing Wide Face Pullbacks 4 x 12
Bench Curls 4 x 12
DB Snatch 4 x 8 each arm
Reverse Cable Curl 4 x 12
Supinated Grip Barbell Bent-over Row 4 x 8

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