Arm Day
Standing Barbell Curls sets of 10
60,70,80,90,100,110
Seated Incline Dumbbell Curls sets of 10
35's, 40's, 40's,40's
Single Arm Machine Preacher Curls
50x 15
70x12
70x12
70x12
Reverse Grip Barbell Curls
60 x 15
70 x 15
80 x 10
Smith Machine Close Grip Bench press
135x 15
185x 15
225x 10
275 x 10
315 x 8
365 x 5
Machine Dips Used full stack and put a 35lb plate on using the machines pin (Somewhere around 250lbs)
4 sets of 15
Overhead Rope Extension 4x10 at 50lbs
Super set w/ Single Arm Cross body cable Push Downs
4x10 at 20 lbs
20 Min Cardio
Standing Barbell Curls sets of 10
60,70,80,90,100,110
Seated Incline Dumbbell Curls sets of 10
35's, 40's, 40's,40's
Single Arm Machine Preacher Curls
50x 15
70x12
70x12
70x12
Reverse Grip Barbell Curls
60 x 15
70 x 15
80 x 10
Smith Machine Close Grip Bench press
135x 15
185x 15
225x 10
275 x 10
315 x 8
365 x 5
Machine Dips Used full stack and put a 35lb plate on using the machines pin (Somewhere around 250lbs)
4 sets of 15
Overhead Rope Extension 4x10 at 50lbs
Super set w/ Single Arm Cross body cable Push Downs
4x10 at 20 lbs
20 Min Cardio
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