ARMS/ABS (10/06/2021)
Cable curls
20x45kg
15x55kg
12x65kg
10x75kg

Ez bar preacher curls
4x10x35kg

Rope hammer curls
4 x 50kg/AMRAP x 25 sec between sets
(16, 14, 12, 10)

Seated db hammer curls
4x10x18kg

S.A. rope extensions
4x15x25kg

Overhead rope extensions
4x15x45kg

Incline dumbell skullcrushers
4x12x16kg

Dips machine
4x10x140kg last set ds 10x120kg

Forearm machine
Forearm rotations superset Wrist curls
4x6x40kg 4x20x50kg

Machine crunches
4 sets till failure

Very good arm workout, tomorrow and Saturday i’m off to the beach because the weather here is very nice. Sunday i’m back for a hard workout [emoji123]