Saturday 19/10/13 (pm) - Hypertrophy supplementary session (arms and traps)

Light warm up performed to get muscles ready for heavy lifts.

Alternate Dumbbell Curls -set1: 22.5kg db's x 6 reps, set2: 20kg db's x 8 reps, set3: 20kg db's x 8 reps.

Close Grip Barbell Bench Press - set1: 70kg x 8 reps, set2: 75kg x 8 reps, set3: 75kg x 7 reps.

EZ Bar Curls - set1: 45kg x 8 reps, set2: 45kg x 8 reps, set3: 45kg x 8 reps.

EZ Bar Skull Crushers - set1: 45kg x 8 reps, set2: 45kg x 8 reps, set3: 45kg x 8 reps.

Incline Cable Curls - set1: 50lbs + 15kg x 5 reps, set2: 50lbs + 10kg x 9 reps, set3: 50lbs + 10kg x 8 reps.

Rope Cable Extensions -  set1: 50lbs + 10kg x 10 reps, set2: 50lbs + 10kg x 10 reps, set3: 50lbs + 10kg x 10 reps.

Barbell High Pulls - set1: 65kg x 8 reps, set2: 65kg x 8 reps, set3: 65kg x 8 reps, set4: 80kg x 8 reps.

Barbell Shrugs - set1: 95kg x 8 reps, set2: 100kg x 8 reps, set3: 100kg x 8 reps.

Standing Calf Machine Shrugs - 4 sets of standing calf machine shoulder shrugs.