BENCH & ARMS

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
1 X 95LBS, 1 X 135LBS, 1 X 185LBS, 1 X 225LBS

4 SUPERSETS
Super Close Bench Press: 20 X 135LBS

Preacher Curls: 8 X 70LBS

4 SUPERSETS
Rollbacks (Rep Progression): 5 reps regular, 5 elbows out reps X 25LBS
EZ Bar Curls: 28 Method X 45LBS

4 SUPERSETS
Tricep Straight Bar Pushdowns: 20 regular, 20 1/4 reps X 100LBS
45lb Straight Bar Barbell Curls: 50 reps

Back Extensions : 4 sets of 25 reps

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

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