WOD: I Have The Power

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Use Resistance Bands To Stimulate Muscle Growth

I HAVE THE POWER! Thursday’s workout sketch was a throw back when I was an itty bitty kid. Watching my cartoons, before Arnold, before bodybuilding there was He-man. Who didn’t want to be He-man? Don’t forget Sketlator. Every superhero needs a villain. Every Bro needs a Hater. Skelator is performing Barbell Squats w/ bands from above and He-man is performing Preacher Curls for the Girls.

skelator squatting and he-man bicep curls

Workout: I Have The Power, Thurs 2-July-2015

Workout Technique:

  • sets x reps; dumbbells (DB); barbells (BB) .
  • Tempo (seconds) = (lowering, bottom hold, lifting, top hold); (1.0.1.0)= default .
  • (↑) Pyramid Up; (↓) Pyramid Down/ Drop Set .
  • Build up to work sets

Workout Program:

A. BB Squats: 6 x 5-1 reps ↑

B. BB Squats w/ bands from above: 3 x 5 reps ↑ (3.0.1.0)

C. BB Bench Press: 4 x 5-3 reps ↑
C. BB Bench Press w/ bands from above: 4 x 5-3 reps ↑ (3.0.1.0)

D. Lat Pulldowns – wide overhand grip (dirty 30s): 4 x 10³ reps

E. Lat Pulldowns – narrow underhand grip (dirty 30s): 4 x 10³ reps

F. 2 DB Lat Rows – chest supported (prone on bench): 4 x 8 reps (3.0.1.0)

G1. DB Preacher Bicep Curls L/R: 4 x 8 reps (3.0.1.0)
G2. DB Preacher Hammer Curls L/R: 4 x 8 reps (3.0.1.0)

Work. Train. Devour.

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