Armz

A.M ABZ
100 Ab Wheels – 4×25 reps, 5×8 Heavy Cable Crunches

WARMUP — 3 SETS
Back Extensions: 25 reps, Walking Lunges: 1 minute

SQUAT: Front Squat 10 Count Pause
1 x 95lbs, 1 x 145lbs, 1 x 195lbs

ARM WARMUP
Cable Curls: 100 reps, Straight Bar Pushdowns: 100 reps

HEAVY
Cable Cheat Curls Pyramid: 10 x 100lbs, 8 x 120lbs, 6 x 140lbs, 4 x 160lbs, 2 x 180lbs Straight Bar Pushdowns: 10 120lbs, 8 x 140lbs, 6 x 160lbs, 4 x 180lbs, 2 x 200lbs

4 PUMP Supersets (PROGRESSION METHOD)
Regular DB Biceps Curls to DB Hammer Curls – Reps: 1-1, 2-2, 3-3, 4-4, 5-5 x 15lbs
Dumbbell Rollbacks w/ Elbows Out Presses – Reps: 1-1, 2-2, 3-3, 4-4, 5-5 x 15lbs

3 BLOWOUT Supersets
Bench Dips: 30 reps, Alternating DB Curls x 25lbs

WALKING LUNGES: 400m, 10min Stationary Bike

P.M ABZ
Weighted Crunches: 8 sets 25 reps, Straight Leg Lifts: 5 sets of 25 reps

Nutrition
11am – 10oz Chicken Breast / 2 cup veggies / nuts
6pm – 10oz Ground Turkey / 2 cup veggies / avocado
8pm Carb Spike – 2 Bananas / 1 Scoop of Level-1

Supplements
Multi-Vitamin
Full Mega
Pre
MegaWatt V2 PreWorkout
AlphaSurge DRV
Post
BCAA
Check out the stack I’m currently on.

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