These accessory days are excellent for a ton of blood flow as well as creating muscle fatigue. I try and keep all my rest times limited and really focus on that "mind muscle connection". Focus on each muscle I'm trying to use, really think about the contraction, the eccentric, the stretch...all that good stuff.
Upper Accessory Day
A. DB Decline 4x15 w/ 90lb DB
B. Machine Close Grip 4x15
C. Light Barbell OHP 4x15
D. Rev Grip Pushdowns 4x15
E. Parallel Grip Pull Downs 4x15
F. Rev Barbell Curls 4x15
I always feel fantastic after these workouts. I'll either walk on the treadmill of stairmaster for about 10 minutes and call it a day.
Lower Accessory Day
A. Leg Press 4x10
B1. Leg Extension 4x10 B2. Leg Curls 4x10
C. BB High Pulls 4x10
D. Banded Walks (doubled mini band) Forward, Backwards, Lateral 20 steps each
E1. Hanging Leg Raise 4x12 E2. Planks 4 45 second holds
