Day 63 workout arms and calves. Warm up was joint rotations and bike for 10 mins.
1) internal external rotations- 3 sets of 20
2) barbell curl-(barx20,65lbsx20)105lbsx15,135lbsx12,155lbsx8
Db hammer curls-(20lbsx20,25lbsx20)35lbsx15,40lbsx8,40lbsx8
3) incline db curl-(20lbsx25) 30lbsx15,35lbsx12,40lbsx8
Machine preacher curl-(25lbsx20)50lbsx15,75lbsx12,85lbsx8
4) ez bar skull crushers-(50lbsx20)100lbsx15,110lbsx12,120lbsx10
Tricep pushdowns-(50lbsx20)65lbsx15,80lbsx15,90lbsx12
5) rope pushdowns-65lbsx15,80lbsx12,85lbsx10
Under hand single arm pushdowns-30lbsx12,40lbsx10,45lbsx8
6) machine close grip bench press-80lbsx15,110lbsx15,130lbsx15,140lbsx12
7) seated calf raise- 50lbsx20,100lbsx20,100lbsx20,100lbsx20
Hack squat calf raise- 135lbsx20,185lbsx15,185lbsx15,185lbsx15.
Overall great workout!! Pump was insane! Fullness and vascualrity was on another level! Thank you for reading!
1) internal external rotations- 3 sets of 20
2) barbell curl-(barx20,65lbsx20)105lbsx15,135lbsx12,155lbsx8
Db hammer curls-(20lbsx20,25lbsx20)35lbsx15,40lbsx8,40lbsx8
3) incline db curl-(20lbsx25) 30lbsx15,35lbsx12,40lbsx8
Machine preacher curl-(25lbsx20)50lbsx15,75lbsx12,85lbsx8
4) ez bar skull crushers-(50lbsx20)100lbsx15,110lbsx12,120lbsx10
Tricep pushdowns-(50lbsx20)65lbsx15,80lbsx15,90lbsx12
5) rope pushdowns-65lbsx15,80lbsx12,85lbsx10
Under hand single arm pushdowns-30lbsx12,40lbsx10,45lbsx8
6) machine close grip bench press-80lbsx15,110lbsx15,130lbsx15,140lbsx12
7) seated calf raise- 50lbsx20,100lbsx20,100lbsx20,100lbsx20
Hack squat calf raise- 135lbsx20,185lbsx15,185lbsx15,185lbsx15.
Overall great workout!! Pump was insane! Fullness and vascualrity was on another level! Thank you for reading!