Arms

Arms:

➢ Abs, 3 exercises, no obliques or weighted abs, 4x20reps

1. Triceps extensions - 4x16

2. Bench Dips 4 x failure (4 seconds down, 1 second up)

3. Triceps extension Machine 20,16,12,10

4. Biceps BB curl 16,12,10,8,12,16

5. DB alternating hammer curls 4x12, hold at the top between reps as opposed to the bottom

Shoulder Touch ups
- Dumbbell lateral raise 4x16 (hold 4 sec at top, go down slow 4 sec each rep)

Cardio

2 separate sessions:

1. 60 mins of incline walk

2. 60 mins of incline walk


Format:
1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
or
2) Exercise: Reps for Set1,Reps for Set2,Reps for Set3....etc (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)

If you have questions about my workout structure or tempos, check out Latest Lift.

For Questions about my macros, go to the Food Journal page.

To find an unfamiliar exercise, search in the Exercise Library.