Stole #Arms

​Bench Press Practice & ARMS
Upper Body 2 set Warmup (non-stop, quick)
Band or Triceps Pushdowns 25 reps, Band Pull Apart or Face Pulls 25 reps, 2 Move Rotator Cuffs -20 reps each side
Conjugate Bench Work
Bench Press Pause: 3 x 95lbs, 3 x 135lbs, 3 x 155lbs, 3 x 185lbs, 1 x 205lbs, 1 x 205lbs + chains, 1 x 225lbs, 1 x 225lbs + chains, 1 x 245lbs, 1 x 245lbs + chains
ARMS
8 Super Sets
Straight Barbell Curls – 15(to the chin) x 50lbs , Straight Bar pushdowns – 20 x 125lbs
6 Super Sets
Preacher curls – 12 x 80lbs, Body-weight skulls – 12 reps
Finish – go non-stop
100 rep alternate dumbbell curls x 15lbs
100 rep band push-downs (red band)
Front Squat 10 count pause: 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 185lbs with chains, 1 x 205lbs, 1 x 205lbs with chains, 1 x 225lbs, 1 x 225lbs with chains 1 x 225 with chains (missed)
Nutrition
11am – 10oz Chicken breast, 1 cup of veggies, 1/2 avocado
7pm – 10 Ground Beef, 1 cup veggies, 1/2 avocado
8pm – Carb Spike – Bowl of Kashi cereal

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