Thursday
'Light' arm day
Concentration Curls
to 15kg/33lbs x 12 then a d/set of 7.5kg x 20. Nice pump
Tricep Pressdowns
Tried 19.5p but I peaked last time. Dropped to 14p x 8 and a d/set of 7p x 20
3-Inch Wrist Roller
Blip style. 20kg x 20, 40kg x 20 and set up + 70kg/154lbs x 15. Drop set...
Tuesday
Seated BB Press
to 122.5kg/269.5lbs x 6
Rear Delt Machine Work
to stack +11.25kg/136.25kg/299.75lbs (hard)
Standard Wrist Roller (Extensors only)
10kg x 3 x 3 (better reps than last week - hard to do)