Headed to gym now
Cardio and Arms
Pre Exhaust DB Partials -> Incline DB Curls -> Standing Strict DB Curls w/ Lean:
3 Sets
30 Reps Pre 15 lb DB/ 15-20 Reps Incline 20 lb DB/ 15 - 20 Reps Strict 20 lb DB
4 Way Dumbbell Giant (Curls Shoulders Open "Short head" / Curls Shoulders Closed "Long head" / Hammer Curls / Alternating Curls):
3 Sets 15 lb DB
15 Reps / 15 Reps / 15 Reps / Failure
Reverse Grip Straight Bar Curl + Drag Curl + Bicep Burnout:
4 Sets 30 lb Straight Bar
15-20 Reps / 15 - 20 Reps / Failure
Skullcrusher Trifucta "Reverse Grip / Neutral / Neutral + Pronation":
3 Sets 20 lb DB
20 Reps / 20 Reps / 20 Reps
Bar Dips + Bench Dips:
4 Sets
Failure / Failure
Tricep DEATH Close grip press, kickbacks
3 Sets
50 Reps 40 lb DB/ 20 Reps 15 lb DB
Cardio and Arms
Pre Exhaust DB Partials -> Incline DB Curls -> Standing Strict DB Curls w/ Lean:
3 Sets
30 Reps Pre 15 lb DB/ 15-20 Reps Incline 20 lb DB/ 15 - 20 Reps Strict 20 lb DB
4 Way Dumbbell Giant (Curls Shoulders Open "Short head" / Curls Shoulders Closed "Long head" / Hammer Curls / Alternating Curls):
3 Sets 15 lb DB
15 Reps / 15 Reps / 15 Reps / Failure
Reverse Grip Straight Bar Curl + Drag Curl + Bicep Burnout:
4 Sets 30 lb Straight Bar
15-20 Reps / 15 - 20 Reps / Failure
Skullcrusher Trifucta "Reverse Grip / Neutral / Neutral + Pronation":
3 Sets 20 lb DB
20 Reps / 20 Reps / 20 Reps
Bar Dips + Bench Dips:
4 Sets
Failure / Failure
Tricep DEATH Close grip press, kickbacks
3 Sets
50 Reps 40 lb DB/ 20 Reps 15 lb DB