Bicep & Tricep Training

A.M ABZ
100 Ab Wheels – 4×25 reps, 4×10 Heavy Cable Crunches

WARMUP —
10 Minute Stationary Bike, Back Extensions: 50 reps, 4 x 25 weighted crunches

FRONT SQUAT
3 x 95lbs, 3 x 135lbs, 3 x 185lbs

5 SUPERSETS
Wide-Grip Bench Press: 20 x 135lbs
T Row: 25 x 20lbs

3 TRI-SETS
Straight Bar Chin Curls: 15 x 50lbs
Bench Dips: 30 reps
Rope Pushdowns: 20 x 100lbs

3 TRI-SETS
Incline Curls (Rep Progression): 5 reps (regular & hammer) x 20lbs
Bench Dips: 30 reps
Rope Pushdowns: 20 x 100lbs

3 TRI-SETS
Single Arm Preacher Curl: 15 x 20lbs
Bodyweight Skull-crushers: 15 reps
Elbows Out Pushdowns: 20 x 100lbs

3 QUAD-SETS
Reverse Curls: 12 x 40lbs
Forearm Curls: 20 x 40lbs
Tricep Push-ups: 10 reps
Overhead Rope Extension: 20 x 100lbs

GHDs or Back Extensions: 4 sets of 25 reps

P.M ABZ
Weighted Crunches: 4 sets 50 reps, Straight Leg Lifts: 4 sets of 25 reps

Nutrition
11am – 10oz Chicken Breast,16oz veggies, nuts
7pm – 10oz Ground Turkey, 16oz veggie mix, nuts
NO Carb Spike – Going Keto

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