Arms 12/16
All strict reps, hard contractions, slow eccentric, controlled concentric
V bar cable press down
Sets of 12 increasing weight until I reached a weight I couldn’t get 8 full reps
Close grip press on hammer flat press
Sets of 8 adding a quarter per side until I couldn’t get 6 full reps + double drop set
Seated DB overhead ext – both arms
80×8
Single arm – 20’s x 2 x 12-10
Superset
1. Pin loaded dip x 11
2. Bent over cable overhead ext w/ ez bar x 14
Rope hammer drag curls thumbless grip
Sets of 15 increasing weight until I couldn’t get 12 full + partials
DB alt hammer curl
30’s x 11 per arm
Reverse thumbless grip ez bar curls
50x 9
50x 7 + double drop 40, 30
Free motion seated curl
Pump set alternating arms until contraction failed
