ARMS & CORE
These are the main arms and core exercises
25 Tricep Pushdown Variation Flatbar
Keep the first reps as controlled as possible ensure tricep fatigue. I give the negative focused reps on this all the credit for my tricep growth. These negative reps are essential every time you perform this exercise. Especially on the last set or two. Enjoy.
24 Skull Crusher Variation
Extremely important exercise for tricep development. Notice the negative focused reps at the end of the video. Give this exercise some juice, focus on fatiguing your triceps on the positive and negative movements. You can turn this exercise up by doing these on the floor and resting the weight on the ground for one second before lifting again.
47 Spider Curl
Notice the wrists do not drop back. Grip the bar tight and keep your wrists strong. This is the perfect exercise to execute controlled reps with pure maximal contraction throughout the entire range of the rep. Lean more towards fatigue and negative focused sets with this one and make it really hurt. Dive into pain with this one. You also can mix in whatevers, TP sets, drop sets, fatigue, negative sets etc. basically any effort set or combination will work really well with this exercise.