Training: Arms

WARMUP
10 minutes Stationary Bike

FRONT SQUAT
10 x 135lbs, 5 x 185lbs, 1 x 225lbs, 1 x 235lbs

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

3 TRI-SETS
D-Grip Pushdowns: 20 x 100lbs
D-Grip OverHead Extension: 20 x 100lbs

3 TRI-SETS
D-Grip Curls: 20 x 60lbs
Straight Bar Curls: 20 x 60lbs

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

 

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