ARMS DAY

A1 triceps cable extensions/retractions activation – 5-10 reps
A2 biceps cable curls/retractions activations – 5-10 reps
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
5 set, 60 seconds rest between top set

C1 Incline Cable curls – 8-12 reps
C2 DB triceps presses (low incline) – 10-12 reps
4 set, 30 seconds rest between top set

D1 Cable high curl – 12-15 reps
D2 rope overhead triceps extensions – 15-20 reps
4 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