Arms – Wednesday
SA pressdown
57.5 x 3 (final warm up)
65 x 13 (+3) last week
65 x 13 this week
SA dB overhead ext
60 x 10 (+2) last week
60 x 10 this week
Hammer CG press
375 x 10 paused (+1 + 10 lbs)
385 x 9.5 (paused stay next week)
SA machine NG ext
100 x 12 (-3 + 20 lbs) last week
This week rest pause
100 x 12-5-4 RP
Dip machine (stretch set – 5 second loaded stretch before each rep)
Stack x 9.5 – 3.5 – 3 (two week)
Stack x 14 – 5 – 4 (last week)
(Did not do this week triceps were spend)
Biceps
Lying cable curl dual handle
27.5 x 13-4-3
DB hammer on preacher
35 x 9 (+1)
Reverse cambered bar curl
80 x 11-4.5-2.5
