Arms 5/4/2019

Arms

  1. Weighted Ab Machine - 4 sets: 25 Reps

  2. Triceps Extensions (20,16,12,10)

  3. Triceps Extensions with rope (20,16,12,10)

  4. Biceps Curls - BB (20,16,12,10)

  5. DB Bicep Hammer Curl - 4 sets each arm: 5 reps, hold 5 seconds, 5 reps, hold 5 seconds

  6. Preacher Curl machine (20,16,12,10)

    1. Super set Triceps Push ups until failure

Shoulder Touch up:

  1. DB Lateral Raise (20,16,12,10)

  2. Superset with DB Front Raise (20,16,12,10)

Cardio

2 separate sessions:

1. 30 mins of incline walk

2. 45 mins of incline


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.