ARMS DAY

A1 biceps activations – 2-5 reps, as many sets as needed

B1 Watson single-arm T bench curls – 6-12 reps, 90 seconds rest
*****After last working set, “rest pause” and alternate immediately BACK to the other arm for AMRAP, repeat for 3 total sets on the last working set

C1 “Incline” cable curls – 8-12, 4 sets, 60 seconds rest
*****on last working set, extend the set with a triple drop set

D1 cambered bar preacher curls – 10-15 reps
D2 DB hammer curls – 10-15 reps
D3 Machine preacher curls – 10-15 reps
3 sets, 30 seconds rest (between each exercise and set)
*****on every set add a drop set, so by the third round you are doing two drop sets to extend the set

E1 cable curls BFR – 30 reps (30 seconds rest), 15 reps (30 seconds rest), 15 reps (30 seconds rest), 15 reps
*****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