ARMS DAY

A1 Machine single-arm preacher curl activations – 5-8 reps A2 single-arm DB triceps extension activations- 5-8 reps *****as many sets as needed

B1 Machine preacher curls – 6-12 reps
B2 DB triceps extension – 6-10 reps
3 sets, 60 seconds rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times

C1 Watson bench “Incline” curls – 8-12 reps
C2 scap retracted bench cable triceps extensions – 5-12 reps
3 sets, 60 seconds rest
*****After 1st working set, drop the weight about 20% and hit AMRAP – repeat 2 more times

D1 “Incline” cable curls – 12-15 reps
D2 overhead cable triceps extensions – 12-15 reps 4 sets, 30 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