Arm Superset 1

  • Biceps bar curl:
    • 4 sets of 12, 50 50 50 50: 12 12 7 8
  • Dips
    • 5 sets of 8: doable

Arm Superset 2

  • Incline bicep curl
    • 3 sets of 12: 20 25 30: 12 8 4
  • Tricep cable pull down
    • 110 110 125: 12 12 8

Chest/Leg Superset

  • 4-10 Incline DB Press: 20 25 35 40: 12 12 8 6
    Leg extension: 60, 75, 105, 120: 12 12 12 12: did not fail
  • 4-10 Bench Flys: 15, 20, 30, 30lb: 12 12 8 7
    Calf raises: 90lb:
  • 4-10 Flat DB Press: 20 30 35 40: 12 12 8 6
    Leg curl: 45, 60, 75, 90: last set hard

Cardio

5 minute jump rope

0 comments on “Arms, legs, chest

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