Training: ARMS

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

DB Rollbacks: 5 x 70lbs

3 SUPERSETS
Rope Pushdowns: 20 x 60lbs (Pause Every 5th Rep)
Cable Curls: 40 x 50lbs (1 Full Rep, 1 ½ rep)

3 SETS EACH
3-Way Skullcrushers (chin/nose/forehead): 12 x 50lbs
3-Way Incline Curls (hammer together/1 arm hold ½ way/3 count negative): 15 x 15lbs

3 SETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Spider Curls: 10 x 20lbs

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

Conditioning
2 Rounds of:
5/5 Single arm swings
5 Swings to nose level
5 Swings to the full range of motion

7 Med ball front squats
7 Med ball push press
7 Wall balls

WOD – 5rounds
10 pull-ups
15 Wall balls (18lbs)
20 Kettle bell swings (62lbs)
Nutrition
12am – 12oz Ground Turkey, 12oz Broccoli, ½ cup of sunflower seeds
5pm – 12oz Chicken Breast, 8oz Asparagus, ½ cup of sunflower seeds
7pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

 

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