Monday, August 16, 2021

A.Bench Press

10 Reps x 5 sets at 85% 10 RM from 3 weeks ago

**After each set perform 15 DB Hammer CUrls

rest 2:00 between efforts

B1. Seated DB Press

15/12/10/10/AMRAP reps each arm

B2. Banded Triceps Extension

25 x 4

B3. DB Bench Row

15/12/10/10/ AMRAP reps

C. Arm Pharming....

5 sets 15 reps each

Lateral Delt Raises

Forearm Curls

Protracted Front Raises

Upright rows

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