Training: Arms

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 60lbs (Pause Every 5th Rep)
Cable Curls: 40 x 50lbs (1 Full Rep, 1 ½ rep)

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

4 SETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Spider Curls: 20 x 20lbs

4 SUPERSETS
Bench Dips: 20 reps
Prison Tricep Press: 15 reps

WALKING LUNGES
400 meters
Stadiums: 5 Rounds

Nutrition
12am – 14oz Ground Turkey, ½ cup of sunflower seeds
5pm – 14oz Ground Turkey, ½ cup Almonds
7pm – 2 eggs

Personal Training Available
Follow on IG @adrian_ohare

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