Saturday 26/10/13 Supportive Hypertrophy Arms & Traps Session And Cardio

Warm up - some light sets of arm exercises

Alternate dumbbell curls - set1: 22.5kg x 7 reps then 17.5kg x 4 reps, set2: 22.5kg x 7 reps then 17.5kg x 4 reps, set3: 22.5kg x 6 reps then 17.5kg x 4 reps.

Close Grip Barbell Bench Press - set1: 75kg x 7 reps, set2: 75kg x 7 reps then 60kg x 6 reps, set3: 75kg x 7 reps then 60kg x 6 reps.

Face Pulls - set1: 20kg x 8 reps, set2: 20kg x 8 reps, set3: 20kg x 8 reps.

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

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

Barbell High Pulls -  set1: 80kg x 8 reps, set2: 70kg x 8 reps, set3: 70kg x 8 reps.

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

Tricep Rope Extension - set1: 50lbs + 15kg x 6 reps then 50lbs for 6 reps, set2: 50lbs x 9 reps, set3: 50lbs x 10 reps.

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

20 minute hill run to close off days training.