With mixing in both light and heavy weight into my workouts, I feel my muscles feel tighter per workout. I'm not sure how well this theory works but I do feel a difference so far. Now this may because it's something new to me, but I have another 4 weeks to feel this out. Change is not a bad thing. Learn to embrace change within your workout and progress will show.
Cable cross over:
40 lbs 15 reps
Dumbbell over head extension:
20 lbs 20 reps
Repeat 4 X's
Reverse curls:
30 lbs 25 reps
Tricep cable pushdown:
50 lbs 15 reps
Repeat 5 X's
Tricep dips:
12 reps
Repeat 4 X's
Cardio: treadmill steep incline 35 mins
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