Ballon #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 – 25 reps each arm

Conjugate Bench Work
Bench Press: 3 x 95lbs, 3 x 135lbs, 3 x 185lbs, 1 x 205lbs, 1 x 225lbs, 1 x 245lbs, 1 x 285lbs

ARMS
8 Super Sets
Straight Barbell Curls: 15 (to the chin) x 60lbs, Straight Bar pushdowns: 20 x 100lbs
6 Super Sets
Preacher curls: 12 x 90lbs, Bodyweight skulls: 12 reps
Finisher
Alternate Dumbbell Curls: 100 x 15lbs
Band Push-Downs: 100 Reps

#SquatLife
Front Squat 10 count pause: 1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 205lbs, 1 x 225lbs, 1 x 245lbs, Missed 1 x 285lbs

Nutrition
11am – 10oz Chicken Breast, 1 cup veggies, ½ avocado
5pm – 8oz Chicken Breast, 1 cup veggies, 2 handfuls cashews
7pm Carb Spike – 2 bananas

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