Saturday am - Arms & Traps - Hypertrophy Session

Chin-ups (bodyweight): set1 - 10reps, set 2 - 9reps, set 3 - 8reps.

Alternate Dumbbell Curls: set 1- 22.5kg dbells-6reps, set 2 - 20kg dbells-7 reps, set 3 - 17.5kg dbells-9reps.

Close Grip Bench (barbell): set 1 - 65kg -8 reps, set 2 - 65kg -8reps, set3 - 65kg -8reps.

EZ Bar Curls: set 1- 40kg- 9 reps, set 2- 45kg-7reps, set 3- 45kg-6reps.

Skull Crusher EZ Bar:  set 1- 40kg- 10 reps, set 2- 45kg- 7reps, set 3- 45kg- 7reps.

Barbell High Pulls: set 1- 60kg- 8 reps, set 2- 60kg- 8reps, set 3- 60kg- 8reps.

Cable Incline Curls:  set 1- 50lbs+15kg- 4 reps then 50lbs for 4reps, set 2- 50lbs- 8reps, set 3- 50lbs- 8reps.

Tricep Rope Extension:  set 1- 50lbs- 8 reps, set 2- 50lbs- 8reps, set 3- 50lbs- 8reps.

Barbell Shrugs:  set 1- 90kg- 8 reps, set 2- 90kg- 8reps, set 3- 90kg- 8reps.