Saturday #Arm Pump

Upper Body 2 Set Warmup: Band Pushdowns: 30 reps, Band Pull Apart: 30 reps, 2 Move Rotator Cuffs: 20 reps each arm
Incline Bench: 3 x 95lbs, 3 x 115lbs, 3 x 135lbs, 1 x 155lbs, 1 x 185lbs, 1 x 205lbs
ARMS
5 Tri-Set TRICEPS
Incline Dumbbell Rollbacks: 15 x 25lbs, Incline Triceps Press Elbows Out: 15 x 25lbs, Flat Bench Normal Dumbbell Rollbacks: 15 x 25lbs
5 Tri-Set BICEPSl
Close Grip Preacher Curls: 20 x 20lbs, Incline Dumbbell Curls: 20lbs x 5 Regular Reps, 5 Hammer Curls, 5 Hang Twist, 5 Full Reps with rotation Regular/Hammer
4 Tri-Set – TRICEPS
Straight Bar Pushdowns: 20 x 100lbs, Band Pushdowns: 20 reps, V- Bar: 20 x 100lbs
4 Tri-Set BICEPS
Reverse Curls: 15 x 40lbs, Forearm Curls: 20 x 40lbs
FRONT SQUAT MAX: 10 Count Pause
1 x 135lbs, 1 x 135lbs, 1 x 185lbs, 1 x 185lbs, 1 x 225lbs, 1 x 245lbs

Boot Camp Conditioning
Nutrition
12pm – 10oz Chicken Breast, large Salad, olive oil
6pm – 8oz Ground Turkey, ½ cup veggies, ½ avocado

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