Ballon #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

Floor Press: 3 x 95lbs, 3 x 145lbs, 3 x 185lbs, 1 x 205lbs, 1 x 225lbs, 1 x 245lbs

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.

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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