Training: Arms

4 SETS AB Wheels: 30 reps

5 SUPERSETS
Single Arm Band Pushdowns: 25 reps
Cable Curls: 25 x 60lbs

5 SETS:
Skull Crushers to Close Grip Press: 60lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

5 SUPERSETS:
Incline DB Press OUTS: 8 x 35lbs
Straight Bar Curls: 8 x 75lbs

4 SETS:
Close to Wide Grip Curls: 50lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

4 SUPERSETS
Spider Curls Hammer: 10 x 25lbs
Spider Curls: 10 x 25lbs

4 SUPERSETS
D Grip Overhead Cable Extension: 20 x 60lbs
D Grip Cable Curls: 20 x 80lbs

HIGH BAR DEAD STOP BACK SQUAT
1 x 135lbs, 1 x 225lbs, 1 x 275lbs, 1 315lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters
6 Sets: 40 yard Wind Sprints

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