#Arm Pump

Posterior 2 set Warmup
Good Mornings 20 x 135lbs, Stiff leg dead lifts 10 x 135lbs, Bar Squat 15 x 135lbs, Back Extensions: 20 reps, Toes to Bar: 10 reps
*28 method: 7 normal reps, 7 super slow up and down reps, 7 half reps at the bottom, and 7 half reps at the top
Super-set: 4 sets
Straight bar curls (28 method) x 50lbs, Straight-bar push-downs (20 full reps, 20 ¼ reps) x 100lbs
Super-set: 4 sets
Reverse curls (28 method) x 40lbs, Bench dips (20 full reps, 20 ¼ reps (1/4 reps at top))
Super-set: 4 sets
Double arm incline dumbbell curls (28 method) x 20lbs, Skull crushers (20 full reps, 20 ¼ reps (1/4 reps at bottom)) x 60lbs
Super-set: 4 sets
Wrist curls 20 x 40lbs, Dumbbell press-outs 30 x 30lbs
Nutrition
11am – 10oz Chicken Breast, 1 cup veggies, ½ avocado
6pm – 8oz steak, 1 ½ cup of veggies, ½ avocado
8pm – lenny & larrys cookie

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