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MARCUS FILLY @marcusfilly
💪 3 ways to hit arm day if you're near a cable machine: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you are deciding on a 3 movement GIANT set like this, keep these 3 things in mind. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Separate each movement by a strict 45-60sec rest period 2️⃣ Remember time under tension matters. Keep each movement around 45sec of total time. Slow controlled for moderate reps seems to work best. 3️⃣ Choosing load? If you do between 3-4 sets, you want each set to be at roughly 8/10 effort level. Make the last set 9/10! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👯♀️ This pairs well with one of my favorite Functional Pump Conditioning pieces from the PUMP track of PERSIST ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 💥 MIDLINE MADNESS Not For Time - Steady Pace 100m Dual KB Farmers Carry 70/53lbs 50 Hanging Oblique Tucks 25/side 80m Dual KB Farmers Carry 70/53lbs 40 Anchored Feet Sit Ups 60m Dual KB Farmers Carry 70/53lbs 30 Hanging Leg Tucks 40m Dual KB Farmers Carry 70/53lbs 20 Anchored Feet Sit-Ups 20m Dual KB Farmers Carry 70/53lbs 10 Strict Toes to Bar ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🤌 More like this in my new PUMP 40 Ebook dropping tomorrow. Who's ready? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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