Arm Day (!?!?!)
Ez Curl Bar Curlz
x2 Warm-ups for 15 reps
35x10x5 sets w/ 10sec rest between sets
DB Hammer Gurlzs
17.5 (yes that db exists) x10x5 sets w/ 10secs rest
Preacher Curls on machine
70x10x2 sets
Rope Pushdowns
15x2 sets for warm up
Arm Super-duper for 3 sets
A) Rope Pushdowns - 45x15
B) Ye Ole school Bench Dips w/ 45 plate - 10
C) DB Tri Kickbacks - 30x6
Tri super for 2 sets
A) Skull Crushers - 55x10
B) Seated DB Ext - 52.5x8
Smolov Squats - wk 2/session 3
SSB free skwats
280x5x7 sets
DONE!
And I forgot what else i have done...couple smolov sessions, some shirted bench where i blew out my shirt, and some prowler work.
