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July 15, 2016 @ 8:00 am - 5:00 pm
Except when noted, for all exercises, choose a weight where you hit failure at/before specified reps. If you fall short of the rep range, use the rest/pause method to get the remainder of the reps.
Hammer Strength Machine Curls (3 x 15)
Preacher Dumbbell Curl (3 x 15)
Cable Hammer Curls (2 x 15)
Cable Bar Curls (2 x 15)
Dips (3 x Failure)
Dumbbell Seated Overhead Triceps Extension (3 x 15)
Dumbbell Tricep Kickback (3 x 15)
Triceps Pushdown Cable (Handle) (2 x 20)
Machine Press Calves (5 x 15)