#FreakMode: Alex Savva's 12-Week Fitness Plan - Week 12, Day 78

Strict movements mean real results, and today’s no time to get sloppy. Kick off your final week the right way.

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Keep your movements strict, especially your biceps curls. Don’t swing the barbell or use any body English to get that bar up.

Get in solid position: Keep your feet apart, your knees bent, and your core tight. Squeeze the weight up using your biceps instead of throwing it up using your back and shoulders. Stay engaged and focused. Focus only on the muscle group that should be working.

Day 78: Shoulders and arms
1

Standing Dumbbell shoulder Press

3 sets of 6 reps to failure
Standing Dumbbell Press Standing Dumbbell Press

2

Side Lateral Raise

1 set of 30-60 sec.
Side Lateral Raise Side Lateral Raise

3

Barbell biceps Curl

3 sets of 6 reps to failure
Barbell Curl Barbell Curl

4

Cross-Body Hammer Curl

3 sets of 6 reps to failure
Cross Body Hammer Curl Cross Body Hammer Curl

5

Weighted Dip

1 set of 20-30 reps
Dips - Triceps Version Dips - Triceps Version

6

Triceps Press-down

3 sets of 6 reps to failure
Triceps Pushdown Triceps Pushdown


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