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 – 6-10 reps
B2 seated cross cable cuff triceps extensions – 10-12 reps
6 set, 60 seconds rest between top set

C1 Machine high curl – 12-15 reps
C2 Incline Cable curls – 8-12 reps
C3 seated cross cable cuff triceps extensions – 12-15 reps
3 set, 30seconds rest between top set

D1 Machine high curl – 12-15 reps
D2 Incline Cable curls – 8-12 reps
D3 rope overhead triceps extensions – 20-25 reps
3 set, 30 seconds rest between top set

*****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