Big #Arms

Upper Body 2 Set Warmup: Band Pushdowns: 30 reps, Band Pull Apart: 30 reps, 2 Move Rotator Cuffs: 20 reps each arm
Close Grip Incline Bench: 3 x 95lbs, 3 x 115lbs, 3 x 135lbs, 1 x 155lbs

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 BICEPS
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
Squats: (3) 10 x 135llbs

Nutrition
12pm – 6oz Lean Ground Sirloin, ½ Sweet Potato, ½ cup veggies
6pm – 8oz Chicken, 1 cup veggies
8pm – Cup of Oatmeal

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s