Training: ARMs

20 minute Mobility/Foam Rolling
5 minute stationary bike

1 SET PUMP WARMUP
Overhead Tricep Extensions: 100 x 30lbs
Straight Bar Curls: 100 x 30lbs

DB Rollbacks: 5 x 70lbs

4 SUPERSETS
Rope Pushdowns: 20 x 120lbs
Cable Curls: 20 x 80lbs

4 SETS EACH
3-Way Skullcrushers (chin/nose/forehead): 12 x 50lbs
3-Way Incline Curls (together/hammer together/alternate): 12 x 20lbs

4 SUPERSETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Bench Dips: 20 reps

3 SUPERSETS
Spider Curls: 20 x 20lbs
Prison Tricep Press: 15 reps

BOX SQUAT
15 x 135lbs, 5 x 225lbs, (3) 1 x 315lbs

WALKING LUNGES
400 meters
Stadiums: 5 Rounds

Nutrition
11am – 12oz Ground Beef, ¼ stick butter
5pm – 12oz Ground Turkey, ¼ cup Almonds

Personal Training Available
Follow on IG @adrian_ohare

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