Monday, July 19, 2021

A. Bench Press

10 RM in 3-4 sets

rest 2:00 between efortd

B1. Seated DB Press

10 reps x 3 sets

B2. Banded Triceps Extension

20 x 3

B3. DB Bench Row

10 reps x 3 sets

C. Arm Pharming....

3 sets 15 reps each

Lateral Delt Raises

FOrearm Curls

Protracted Front Raises

Uproght rows

at the end of each circut...perform 20 situps