Tuesday
Another volume day
Seated BB Press
bar x 20, 30kg x 20, 40kg x 20, 50kg x 20 and 60kg x 20 reps (the last few reps of every set hit the delts)
Hammer DB Curls (s/s after the 1st two press sets)
21lbs x 20 reps, 47lbx 20 reps, 59lbs x 16 reps
Skull Crushers
16kg x 20, 28kg x 20 and 36kg x 20 reps
Wrist Roller
75kg x 3 x 20 blip reps
Another volume day
Seated BB Press
bar x 20, 30kg x 20, 40kg x 20, 50kg x 20 and 60kg x 20 reps (the last few reps of every set hit the delts)
Hammer DB Curls (s/s after the 1st two press sets)
21lbs x 20 reps, 47lbx 20 reps, 59lbs x 16 reps
Skull Crushers
16kg x 20, 28kg x 20 and 36kg x 20 reps
Wrist Roller
75kg x 3 x 20 blip reps