Being Italian and growing up in the 80s, you couldn’t help but get pumped watching Rocky movies. And then came Rocky 4. Best training montage ever. Do yourself a favor and youtube it when you’re feeling unmotivated.

“I guess what I’m trying to say is, if I can change and you change, everybody can change.”
Last Friday’s Flex Friday workout.

WOD: Queue Training Montage 2015-08-21

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 Bench Press: 5 x 8 reps

B. BB Bicep Curls w/ fat grips: 6 x 10-6 reps↑

C1. DB Preacher Hammer Curls w/ fat grips (2 pumps at top): 4 x 6 reps (3.0.1.0)
C2. DB Tricep Overhead Extensions: 4 x 6 reps (3.0.1.0)

D1. Cable (high) Bicep Curls w/ handle L/R: 4 x 8 reps (3.0.1.0)
D2. Cable (high) Tricep Extensions w/ handle L/R: 4 x 8 reps (3.0.1.0)

E1. DB Alternating Bicep Curls: 4 x 10 reps↑
E2. Tricep Dips: 4 x 10 reps (3.0.1.0)

Eye of the Tiger Bro.