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Thursday
'Light' arm day. Good session forcing on the contractions. Few more weeks and it'll be heavy again
One Arm Supinating (all the way over) Curl
warm up x 20, 7.5kg x 20, 12.5kg x 20 and 17.5kg/38.5lbs x 20
s/s
Tricep Pressdowns
4p x 20, 8p x 20, 12p/72kg/158lbs x 20
Tricep Kickbacks (as a finisher)
5kg/11lbs x 20
Standing BB Wrist Curls - Flexor
bar x 20, 40kg x 20, 60kg x 20 and 80kg/176lbs x 20 - DS broomstick x 40 hard squeezing reps
Friday
Trained with Gareth F. Still on a volume track
Close Grip Bench Press
w/up x 40, bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 and 100kg/220lbs x 20 r/p reps
One Arm Dumbbell Rows
40kg x 20 @, 50kg x 20 @ and 60kg x 20 @
Nice upper body pump. Did not train thick handled dumbbell. Busy day later so using the time
'Light' arm day. Good session forcing on the contractions. Few more weeks and it'll be heavy again
One Arm Supinating (all the way over) Curl
warm up x 20, 7.5kg x 20, 12.5kg x 20 and 17.5kg/38.5lbs x 20
s/s
Tricep Pressdowns
4p x 20, 8p x 20, 12p/72kg/158lbs x 20
Tricep Kickbacks (as a finisher)
5kg/11lbs x 20
Standing BB Wrist Curls - Flexor
bar x 20, 40kg x 20, 60kg x 20 and 80kg/176lbs x 20 - DS broomstick x 40 hard squeezing reps
Friday
Trained with Gareth F. Still on a volume track
Close Grip Bench Press
w/up x 40, bar x 20, 40kg x 20, 60kg x 20, 80kg x 20 and 100kg/220lbs x 20 r/p reps
One Arm Dumbbell Rows
40kg x 20 @, 50kg x 20 @ and 60kg x 20 @
Nice upper body pump. Did not train thick handled dumbbell. Busy day later so using the time
