Training: Arms

WARMUP
SI Stability: 3x
Side Leg Raises: 2 sets of 20 reps
Single Leg Split Squat: 15 reps per side
Single Leg Thrust: 15 reps per side
Single Leg Same Side Deadlift: 15 reps each side

FRONT SQUAT
(4) 10 x 135lbs

3 SUPERSETS
Pullover Press: 12 x 65lbs
Hammer Curls: (Reg/cross body) 5/5 reps x 20lbs

3 TRI-SETS
Alternating DB Curls: 12 x 20lbs
Bench Dips with Weight: 30 x 45lbs

3 TRI-SETS
Barbell curls (close/wide) 5 reps each x 60lbs
1 Arm Isometric 1 minute push down lockouts : Bands

3 TRI-SETS
Double DB Curls: 28 Method x 20lbs
Straight Bar Push downs: 20 regular reps to 20 1/4 reps x 100lbs

Weighted Back Extensions: (4) 15 x 45lbs
Ab Wheels: 4 sets of 25 reps

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