Warm up-some light sets for biceps triceps and traps.
Upright Cable Curls behind head - set1: 20ps-12reps, set2: 25ps-12reps, set3: 30ps-12reps.
Close Grip Bench Barbell - set1: 80kg-8reps, set2: 80kg-7reps, set3: 80kg-7reps.
dB Bent Over Shrugs - set1: 17.5kg db's- 12 reps, set2: 22.5kg db's - 10 reps, set3: 25kg db's 15 reps.
Barbell Curls - set1: 40kg-8reps, set2: 45kg-6reps, set3: 42.5kg-7reps then 40kg for 4 reps.
dB Skull Crushers - set1: 15kg ps -9reps, set2: 15kg ps-9reps, set3: 15kg ps -7reps then rest pause for 4 more reps.
Face Pulls with wide bar - set1: 20kg-12reps, set2: 25kg-12reps, set3: 30kg-12reps, set4: 45kg-12reps.
Incline Curls dumbbell - set1: 15kg ps-8reps, set2: 15kg ps-8reps, set3: 15kg ps-8reps.
EZ Bar Close Grip Bench - set1: 65kg-12reps, set2: 65kg-12reps, set3: 65kg-12reps.
Barbell Shrugs (slow with isometric hold) - set1: 70kg-12reps, set2: 70kg-12reps, set3: 70kg-12reps.
Cable bent over behind body curls - set1: 25ps-8reps, set2: 30ps-7reps, set3: 25ps-6reps.
Cable Overhead Bar ext - set1: 50 - 12reps, set2: 50 - 12reps, set3: 50 - 12 reps.
No comments:
Post a Comment