Big #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 115lbs, 3 x 135lbs, 3 155lbs, 1 x 185lbs, 1 x 205lbs, 1 x 225lbs, 1 x 245lbs
8 Super-set
Straight Barbell Curls: 15 (to the chin) x 75lbs, Straight Bar pushdowns: 20 x 100lbs
6 Super Sets
Preacher curls: 12 x 65lbs, Body-weight skulls: 12 reps
Finisher
100 rep alternate dumbbell curls x 15lbs
100 rep band push-downs x 50lbs
Front Squat 10 second pause
1 x 95lbs, 1 x 135lbs, 1 x 185lbs, 1 x 205lbs, 1 x 225lbs, 1 x 245lbs
Nutrition
11am – 8oz Chicken, 1 cup veggies, ½ avocado
5pm – 10oz Ground Turkey, 1 cup veggies, ½ avocado
7pm – Carb Spike 2 Bananas

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