ALEIL Fitness

New arm combo!!

Try it:
- Hammer curl(stutter) x4 reps
- Wing Chun curl x12 reps @ 2010

Hammer curls are a great way to engage the biceps with additional recruitment from the brachioradialis. Wing Chuns are a unique move that can help get extra recruitment from the short head of the biceps.

Pro tips:
- keep elbows under your shoulders
- full pause on stutters(no California roll)
- tempo down on the last segment of Wing Chuns

Give it a try on your own for a quick bicep burnout: 4 sets with 50 seconds rest in between!

Happy lifting💪🏾

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Check out this new upper push & pull combo!

• Push press for 8 reps at 3010 tempo
• Pull ups for 5 reps at 3010 tempo

Pro tips:
• Controlling the negative is key to getting the most muscle activation here!
• Watch your posture at the top of your push press!
• Don’t let your shoulders roll forward at the bottom of your pull ups!

Try 3-4 rounds on your own with 90 seconds rest in between💪🏾

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Zottman curls!

Try it for yourself:
Set a timer for 3 minutes and complete “as many reps as possible” with good tempo and form for an incredible arm finisher!

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