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July 22, 2016 @ 8:00 am - 5:00 pm
ARM DAY! (HEAVY WEEK)
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.
Seated Dumbbell Curl (3 x 8)
Lying Cable Bar Curls (3 x 8)
Dumbbell Spider Curls (3 x 12)
Standing Cable Curls (Handle) (2 x 20)
Dips (Weighted Dips) (3 x Failure)
Triceps Pushdown (Rope) (3 x 8)
Dumbbell Seated Overhead Triceps Extension (3 x 8)
Triceps Pushdown Cable (Handle) (2 x 20)
Machine Press Calves (5 x 15)