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Life is pretty though atm!!!
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- Thread starter Ratatata
- Start date
quick shoulder and arms session today!!
Hammer strength bicep preacher curl
Warm up- 10kg: 20 rep
Set 1: 25kg- 20rep
Set 2: 30kg- 16 rep
Set 3: 32.5kg-13 rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 35kg each- 12 rep
Set 2: 36.25kg each- 11 rep
Set 3: 37.5kg each- 10 rep
Set 4: 37.5kg each- 8 rep
Long rope tricep pushdown to rope over head extension
Set 1: 25kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 4 rep
Set 3: 25kg- 10 rep+ 3 rep
Set 4: 25kg- 9rep+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 12 rep
Set 2: 15kg- 14 rep
Set 3: 15kg- 12 rep
Set 4: 15kg- 12 rep
hammer preacher curl
Set 1: 53 kg- 15 rep
Set 2: 55.5kg- 12 rep
Set 3: 60kg- 11 rep drop weight 46kg- 5 rep
Life being busy and very little time to train i am spreading my volume and doing 2 on 1 day off so i dont bring too much fatigue and food i am focusing on clean diet lots of carb and protein and very minimal fat.
Hammer strength bicep preacher curl
Warm up- 10kg: 20 rep
Set 1: 25kg- 20rep
Set 2: 30kg- 16 rep
Set 3: 32.5kg-13 rep
Hammer strength iso lateral shoulder press
Warm up: 20 kg each- 10 rep
Set 1: 35kg each- 12 rep
Set 2: 36.25kg each- 11 rep
Set 3: 37.5kg each- 10 rep
Set 4: 37.5kg each- 8 rep
Long rope tricep pushdown to rope over head extension
Set 1: 25kg- 12 rep+ 4 rep
Set 2: 25kg- 11 rep+ 4 rep
Set 3: 25kg- 10 rep+ 3 rep
Set 4: 25kg- 9rep+ 3 rep
Lying lateral cable raises
Set 1: 20kg- 12 rep
Set 2: 15kg- 14 rep
Set 3: 15kg- 12 rep
Set 4: 15kg- 12 rep
hammer preacher curl
Set 1: 53 kg- 15 rep
Set 2: 55.5kg- 12 rep
Set 3: 60kg- 11 rep drop weight 46kg- 5 rep
Life being busy and very little time to train i am spreading my volume and doing 2 on 1 day off so i dont bring too much fatigue and food i am focusing on clean diet lots of carb and protein and very minimal fat.
@Ratatata quick but wow the volume bro
