Focus on getting the triceps pumped to hell with these, to the tune of 4 sets of 15-20 reps.
You want a smooth transition from the pullover into the press part. No pausing at any point. We want to let the metabolites really accumulate and focus on creating significant metabolic stress, which is why the rest period between sets is only 60 seconds.
related posts
Cycle, Peak, Taper, Dominate
Two of the hardest things about competing are sending in the entry fee for a competition and then not pulling out the last few weeks. Some of you don't compete and are just training for self-actualization, self-esteem, and to be healthier and more whole in your daily interactions in the journey we call a life experience.
Tip: The Star Pattern Pull-Apart
Add these to your warm-up: 2-3 sets, 4-6 reps in each direction before any upper body training. Your shoulders will feel great.
Tip: The Dumbbell Hip Thrust
Most people do hip thrusts for glute strength, but they can also be used as a high-rep finisher. Bonus: It's a quick setup with a dumbbell.
Tip: 5 Ways to Dominate the Toughest Ab Exercise
Most people can't even do it on their knees, much less standing. (Wait, that sounds dirty.) Here's how you can master it.