Training: Arms

SPEED WITH BANDS
4 Sets Back Squat: 2 x 225lbs
4 Sets Deadlifts: 2 x 225lbs

3 SUPERSETS
Feet Up Close Grip Bench Press: 20 x 135 lbs
Cable Behind the Neck Press: 15 x 50lbs

3 SUPERSETS
Rope Pushdowns: Rep Progressions Holds (1 Hold 1, 2 Hold 2, 3 Hold 3, up to 10) x 80lbs
Straight Bar Curls: Rep Progression Holds
(Holds are in the middle at 90. Curl full, stop halfway down for 1 count. Down Curl full then hold for 2 count up to 10) x 50lbs

3 SUPERSETS
Band Pushdowns: 30 reps
Forearms Curls: 30 x 45lbs

Finisher 100 repbarbell curls, 100 rep tricep extension

400m walking lunges

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