15.12.18

ARMS

Prep
5min rower @60%
Foam roll - upper back, rear delts, lats & chest

Part A
4 sets - 120s rest between sets
7 BB close grip bench press - 2RIR
Note: last sets is a drop set

Part B
4 sets - 120s rest between sets
7 standing EZY bar bicep curls - 2RIR
Note: last set is a drop set

Part C
4 sets - 90s rest between sets
8 seated DB overhead tricep extension - 1RIR
10 standing DB hammer curls - 1RIR

Part D
3 sets - 90s rest between sets
10 standing cable rope tricep extension - 1RIR
12 seated DB concentration curl - 1 RIR


WORKOUT CALENDAR

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Nathan Horner