No longer pyramid. Add 3 - 5 reps to the last set of each exercise as push pull cable . If the exercise asks for 4 sets of 8 reps then the last set will actually consist of 11-13 reps with the added negative reps. A negative rep is when someone helps you lift the weight (the positive or concentric motion) but you resist the downward motion. Always do one light set of 15 reps to warm up. After the first exercise sets there is no need to perform another warm up set.
Straight bar curls - 3-4 sets of 8 to 6 reps

In our own lives, we each carry a set of motorcycle cables parts in our pockets. Many of our tools are ones born out of the necessity of our individual experience. Do we move through life with a positive outlook, fierce determination, appreciation, practicality, fear-based mentality? Maybe our go-to tools are ones we have used to survive not-so-ideal environments we grew up in. Defensive walls or victim consciousness or people pleasing may be what we use to help us get through our present situations.

 

Here's what you need to do instead.

Start with what I call the 'foundation movement patterns', and choose an exercise that is a basic definition of each. There are seven foundation movement patterns, on which every exercise you do is built. Out of these seven movements you can literally create thousands of exercises and routines to develop power and speed. I've listed them here, with an idea of some exercises for each.

Another article about the bench press you ask? Whether you agree or not the barbell bench press is one of the most highly regarded weight room exercises period. Have you heard this conversation in the gym lately?

"So how much weight can you use for preacher curls?"

"I'm moving some motorcycle conduit, how much can you use for kickbacks?"

 

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