1. Triceps Extension on cable (3 sets: 35 reps)

2. Single arm reverse grip triceps extensions (3 sets: 40 reps)

3. Close grip bench press machine, neutral grip (4 sets: 12 reps)

4. BB preacher curl ( 3 sets: 35 reps)

5. Single arm cable hammer curl ( 3 sets: 40 reps)

6. Standing ez bar rows ( 4 sets: 12 reps)

Superset: standing ez bar curl (4 sets: 12 reps)

Superset: db lateral raise ( 4 setes: 12 reps)

1) Exercise: Sets x Reps (Tempo- Eccentric.Isometric Stretch.concentric.Isometric Squeeze)
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.

LL, ArmsStephanie Sequeira