OH HOLY PIPES

Cable Hammer Curls With Rope
4 sets x 10 reps + drop set (2-0-1-0)
(2 sec lower -0- 1 lift/curl -0)
rest 45 sec (no rest between drop set)
drop set - drop 20%/set - 10 reps or failure

Oh Holy Pipes... the veins are popping nicely. During the holiday season don't forget to drop the hammers.

This is a great starter or finisher for your Arm Day. If you're funky like a monkey - add a supination at the top.

What's a supination? As you lift the rope upwards you twist the wrists where your thumbs point outward.

Happy Holiday Pumps.