Arms A, Tuesday
Dips, belt
20kg x 12, 40 x 8, 50 x 5, 3 1/2 plates
, 3sets
Overhead Db Extension, 3sets
40kg x 12, 42 x 10, 44 x 9
Press Downs, straight bar, 3sets
30kg x 15, 30 x 13, 42 x 9
Kickback, cable, 3sets
6 x 16, 8 x 11, 8 x 10
Standing Curl, cable, 3sets
23 x 13, 26 x 9, 28 x 7
Standing Hammer Curl, 3sets
16 x 10, 18 x 7, 20 x 5
Standing One Arm Curl, cable, 3sets
10 x 13, 12.5 x 11, 15 x 5
Single Arm Preacher Curl, cable, 3sets
10 x 13, 12 x 7, 12 x 7
Very happy with this workout. I am pushing to dip 4 plats now. When I dip it’s all under control, no bouncing out of the hole and fully locking out and contracting the tricep. I have been putting up one workout the last 2 weeks as I have been flat out like a lizard drinking at work. But now I have holidays so I’ll be doing daily or every second day updates
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