ARMS & CALVES DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10reps
As many sets as needed

B1 Watson single-arm T bench curls – 6-12 reps
B2 cable cuff triceps extensions – 6-15 reps
1 set, 90 seconds rest before top set

C1 Incline cable curls – 8-12 reps
C2 cable rope overhead triceps extensions – 10-15 reps
5 sets, 45 seconds rest

D1 45 degree calf raise – 1 set, 10-50 reps, 90 seconds before top set
*****last set has 4-5 drops

*****For all exercises, the number of sets listed is WORKING sets. Always take as many sets
as needed to warm-up/prepare for working sets