Complete 3 sets each:
5 Tempo Reverse Yewki + 1 Embedded BL
5 Tempo XR Dips + 1 Embedded PL
5 Tempo Under-grip HLL + 1 Embedded FL
Finish the workout with 10 Bridge Wall Walks
notes:
1) Warm-up by performing 2-3 easier Curl/Dip variations prior to beginning your working sets. The variations used should initially begin with one that is quite easy and then get progressively more difficult from warm-up set to warm-up set.
2) Use a tempo of 42X for these basic strength sets. This equates to a 4 second descent, followed by a 2 second pause at the bottom, then exploding as fast as possible into the ascent.
4) Choose an embedded static strength variation that allows you to hold the position for 15 seconds per rep.
5) Rest 10-20 seconds between the embedded static and the subsequent exercise. Rest 1-2 minutes in between giant sets.
6) You may scale the workout as necessary by substituting another exercise from the same movement family as necessary.
7) DO NOT skip the Bridge Wall Walks at the end of the Workout.