ARMS DAY

A1 Watson single-arm T bench curls – 6-12 reps
A2 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)

B1 Watson “Incline” 2-arm T bench curls – 8-12 reps
B2 cable cuff single-arm triceps extension – 10-15 reps 4 sets, 60 seconds rest

C1 Single arm machine preacher curls – 10-15 reps
C2 overhead DB triceps extensions – 10-15 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