3
10
1 minute Rest 50% of 1MR
3
7
1 Minute 70% of 1MR
3
3
1 Minute 90% of 1 MR
3
10
1 Minute - Make sure weight is enough to do the 10reps keep in mind the last 3 reps should be difficult. If failing to get last 3 reps consistantly lower weight. If all reps in last set are met go up five pounds. its ok to fail in the last (set)
3
10
1 Minute - Make sure to slowly go down and up keeping a constant strain on the muscle.
3
10
1 Minute - Make sure to come down slow then Explode going up.
3
10
1 Minute - When pushing up explode up. come down slow.
3
10
1 minute - This can be done with Dumbells as well. Go up slow and down slow.
3
10
1 minute - Slow and hold 3 seconds in upright position
3
10
1 Minute - explode going up.
3
10
1 minute - Don't need to do this if done with barbell
3
10
1 Minute - explode up.
3
10
1 Minute - Go Slow
3
10
1 Minute - Go slow
3
10
1 Minute - Slow and hold 3 seconds in upright position
3
10
1 minute - Go slow
3
10
1 Minute - Explode going up
3
10
1 MInute - Go slow
3
10
1 Minute - hold 3 seconds in upright position
3
10
1 Minute - Explode going up.
3
10
1 Minute - explode to rest point gain posture than explode over head.
3
10
1 Minute - Slow and control.
3
10
1 minute - Hold in upright position 3 seconds
3
10
1 Minute - Hold 3 seconds in up position
3
10
1 Minute - Slow and control
3
10
1 Minute - Slow and Control
3
10
1 Minute - hold 3 seconds in upright position
3
10
1 Minute - slow and control
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