Prometheus Phase II DAY 4

strength, hypertrophy

INTENSITY

Moderate intensity

APPROX. WORKOUT DURATION

45 minutes or more

Average rating:

8 of 10 stars

(1 reviews, rate and review)

The last few people who recently completed this workout said:

Again, a cool one to pump your hands and trapecius! Takes time to understand on one’s own experience that technics and control are primary, the speed is second and the weight – the third! And of course – biceps finisher …
Posted by nektoalex who rated it a 8 out 10.
Beginner
Single and Double Kettlebell
Moderate
strength, hypertrophy

4-day split workout for strength and hypertrophy

DAY 4: Biceps, triceps, and traps

  • Double-arm hammer curl
  • Skull crusher
  • Single-arm kneeling curl
  • Shrug
  • Triceps extension
  • Shrug and upright row

The 3 other days for this 4-day split workout can be found here:

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  • Warm-up

    6 × jumping jacks
    2 × squats
    2 × Frankenstein kicks (each side)
    2 minutes

    Forearm circles
    Shoulder rolls
    Arm circles
    2 minutes

    2 rounds (total of 8 minutes)


  • Workout

    Weight 70 to 80% of your 1RM

    8 × double-arm hammer curls
    8 × skull crushers
    8 × single-arm kneeling curls (each side)
    8 × shrugs
    8 × triceps extensions
    8 × shrug and upright rows

    2 to 5 minutes of active recovery

    2 to 4 rounds

    45, 60, to 90 minutes of work


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  1. Prometheus Phase II Day 4 Introduction (public)

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Workout designed by Taco Fleur from IKU™ and Cavemantraining™.

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Rating and Review

Reviews

  1. Prometheus as it is (rated 8/10)

    Oleksiy Dronov

    Again, a cool one to pump your hands and trapecius! Takes time to understand on one’s own experience that technics and control are primary, the speed is second and the weight – the third! And of course – biceps finisher at the end)

    nektoalex

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Kettlebell Workout Author Taco Fleur

  • International Kettlebell Sport & Fitness Association (IKSFA) Certified Kettlebell Sport Coach
  • Russian Girevoy Sport Institute (RGSI) Certified Kettlebell Coach
  • International Kettlebell & Fitness Federation (IKFF) Certified Kettlebell Teacher
  • Kettlebell Sport Rank 2
  • HardstyleFit Kettlebell Level 1 Certified Instructor.
  • CrossFit Level 1 Trainer
  • CrossFit Judges Certificate
  • CrossFit Lesson Planning Certificate
  • Kettlebells Level 2 Trainer
  • Kettlebell Science and Application
  • MMA Fitness Level 1 + 2
  • BJJ Purple Belt and more
  • Owner of Cavemantraining and IKU™ (International Kettlebell University)
  • Featured in 4 issues of the Iron Man magazine
  • Author on BoxRox

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