Cable Rope Push-Down: 2 Sets Of 50 Reps
(Superset with Standing Cable Curl)
As soon as you finish your first set of curls, jump right into the rope push-downs and again, do as many as you can. No need to rush these—make sure your form is intact and be intentional with every rep.
"Remember: time under tension, control your eccentrics, and intensity," Dutra says. "It comes down to how far you're willing to push your mind."
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