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August 19, 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.
Lying Cable Bar Curls (3 x 12)
Dumbbell Spider Curls (3 x 12)
Seated Dumbbell Curl (3 x 12)
Standing Cable Curls (Handle) (2 x 20)
Hammer Strength Tricep Pushdown (3 x 12)
Triceps Pushdown (Reverse Grip) (3 x 12)
Tricep Pushdown w/rope (3 x 12)
Overhead tricep extensions w/rope (3 x 12)
Machine Press Calves (5 x 15)