Quote Originally Posted by DarrenW29 View Post
SATURDAY
ARMS BACK

TRICEP
rope pushdown 2x10-8 70-77kg
rope skull 2x10 77-90kg
pushdown bar 2x10 90kg
cable behind 2x10 12.5
cable 1arm 2x10 12kg
pushdown pin 2x20-22 54-73kg


BICEP
db curl back on pole 2x10 22-24kg
easy bar curl 2x& 40kg
cable curl overhead 2x10 23kg
preacher pin 2x10 36kg
hammer curl rope 2x12 21kg
pull-down curl 2x12 52kg

BACK
pull-down behind 2x10 79kg
pull down front 2x8 79kg
cable upper row 1 arm 2x8 24kg
upper back row 2x10 73kg

FOREARM
cable 4x15 21-30-30-30kg
bar 2x15 30kg

45 minutes done solid pump night time weight 140kg 310 things are moving




The swole patrol is here, full as a house brother