Arm Superset 1

  • Biceps bar curl:
    • 4 sets of 12, 50 50 50 60: 12 12 12 6
  • Dips
    • 5 sets of 8: doable

Arm Superset 2

  • Incline bicep hammer curl
    • 3 sets of 12: 20 25 30: 12 12 5
  • Tricep cable pull down
    • 110 110 140: 12 12 6

Chest/Leg Superset

  • 4-10 Incline DB Press: 20 25 35 40: 10 10 10 6
    Leg extension: 75, 90, 105, 135: 10 10 10 10: did not fail
  • 4-10 Bench Flys: 20, 25, 30, 30lb: 10 10 6 5
    Calf raises: 70lb:
  • 4-10 Flat DB Press: 25 30 35 40: 10 10 8 6
    Leg curl: 50, 60, 80, 100: last set hard

Cardio

5 minute jump rope

0 comments on “Arms, legs, chest

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