Rope Curls (Machine) | Reps

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Slow Reps

Intro

Welcome
Make Whey
Basic Principles of Health & Fitness Programming
Is There Such Thing As Too Light?
Slow Reps Guide + Ab Routine

Downloadable Workout Sheets

All Muscle Groups (M-F)

Shoulder Day

Shoulder Workout Sheet
DB Lateral Raise + DB External Rotation - Warmup (0:41)
DB Shoulder Press (0:34)
DB Reverse Flies (0:34)
Arnold Press (0:38)
Single-Arm Reverse - Cable - Flies (0:28)
Shoulder Press - Machine (0:45)
Reverse Flies - Machine (0:33)
Lateral Raise - Machine (0:42)
DB Lateral Raises + Plated Frontal Raises (0:54)
Hanging Leg Raise (0:22)
Bosu Leg Raise (0:32)

Back Day

Back Workout Sheet
Pullups - Wide-Grip - Warmup (0:27)
DB Pullover (0:42)
DB One-Arm Row (0:44)
Overhead Lat Pulldown (0:39)
Straight-Arm Pulldown (0:34)
Seated Row - Cable (0:53)
Wide-Grip Seated Row - Machine (0:45)
Seated High Row - Machine (0:29)
Pullups - Wide-Grip (0:23)
Romanian Deadlift (0:48)
Hyperextension (0:36)
Hanging Leg Raise (0:22)
Bosu Leg Raise (0:32)

Leg Day

Legs Workout Sheet
Leg Curls + Leg Extensions - Machine - Warmup (0:55)
Barbell Back Squats (1:09)
Standing Lunges - Smith Machine (0:41)
DB Romanian Deadlift (0:37)
Hip Abductors - Machine (0:58)
Hip Adductors - Machine (0:56)
Leg Curls - Machine (0:35)
Leg Extensions - Machine (0:58)
Hanging Leg Raise (0:22)
Bosu Leg Raise (0:32)

Chest Day

Chest Workout Sheet
DB Lateral Raise + DB External Rotation - Warmup (0:41)
Flat Barbell Bench Press (0:59)
DB Flies - Flat Bench (0:44)
Incline Barbell Bench Press (0:58)
Cable Flies - Lower (0:24)
Cable Flies - Middle (0:25)
Cable Flies - Upper (0:23)
Decline Barbell Benchpress (0:44)
Chest Dips (0:40)
Hanging Leg Raise (0:22)
Bosu Leg Raise (0:32)

Arm Day

Arm Workout Sheet
Barbell Curls + DB Single-Arm Tricep Extension - Warmup (0:39)
Seated DB Curls (0:35)
DB Tricep Push Press (0:29)
Rope Curls (Machine) (0:35)
Tricep Cable Pulldown - Machine (0:52)
Barbell Spider Curls (0:33)
DB Spider Curls (0:35)
DB Single-Arm Tricep Extension (0:27)
Preacher Curl (Machine) (0:29)
Skullcrushers (0:43)
21's (0:37)
Hanging Leg Raise (0:22)
Bosu Leg Raise (0:32)

Abs

Hanging Leg Raise (0:22)
Bosu Leg Raise (0:32)

Extras

Research Paper (Lit. Review) *FOR THE NERDS

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Rope Curls (Machine)

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