6 Week Arm Specialization (Deload Week 6)

Arm heavy focus for hypertrophy, balanced otherwise but with arm-bias 

default

DB full ROM 2 sec eccentric, overhead elbows forward deep stretch, pushdown full lockout squeeze x1s

lat pulldown 3 second eccentric, squeeze blades 1 sec, bayesian constant tension, face pull light

depth+core brace, hamstring stretch, curl with 2 sec squeeze, light on DBs for pump only

45 sec rest, 2 min b/w rounds; 1-strict no swing, 2-elbows tucked, 3-rotate pinky up, 4-behind head

1 and 2 = pre-exhaust; weighted dips lean forward, pull ups controlled, strict form shoulders