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ARMS/ABS (05/06/2021)
Seated incline db curls
2-3 warm-up sets
3x15x14kg
Ez bar curls
3x10x40kg
Machine preacher curls
4x10x35kg last set ds 10x20kg
S.A. rope hammer curls
3x10x20kg
S.A. rope kickbacks
2 warm-up sets
3x15x20kg
Ez bar cable pushdowns
3x12x75kg
Close grip bar overhead extensions
3x10x40kg
Overhead rope extensions
3x12x45kg
Forearm machine
(forearm rotation superset into forearm curls)
5 rotations x 35kg <> 20 x 50kg
Machine crunches
5 sets till failure
Got a sick arm pump!
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