ARMS 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 smith cuff triceps extensions – 6-15 reps
4 sets, 90 seconds rest

*****After last working set, drop the weight about 20% and hit AMRAP – repeat 5 more times (5 drops total for BOTH exercises)

C1 Single arm machine preacher curls – 8-12 reps
C2 cable cross triceps extensions – 10-15 reps
4 sets, 45 seconds rest

D1 3-position cable “24’s” curls – 24 reps
D2 3-position DB triceps “24’s” – 24 reps 4 sets, 45 seconds rest
*****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