21.3.19

ARMS

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

Part A
3 sets - 90s rest in between sets
9 BB close grip bench press - 5RIR

Part B
3 sets - 90s rest between sets
9 standing BB bicep curls - 5RIR

Part C
3 sets - 60s rest between sets
8 seated DB incline bicep curls (3s lower) - 5RIR
8 seated single arm DB concentration curls - 5RIR

Part D
3 sets - 60s rest between sets
10 seated single arm DB preacher curl - 5RIR
10 standing single arm DB overhead tricep extension - 5RIR


WORKOUT CALENDAR

Back track to your favourite workouts


Nathan Horner