Yesterday I was the only one who showed up for golf so I was able to walk a quick 18 in about 2:45. Second week of the arm program.
Warm-up
- 20 PVC Passes
- 10 Trunk Rotations
- 8 Barbell Curls (45#)
- 8 Close Grip Bench Press (45#)
- 8 Close Grip Bench Press (95#)
Arms
4 Sets
- 8 Barbell Curl (57.5#)
4 Sets
- 8 Close Grip Bench Press (120-140-160-180#)
3 Sets
- 20 alt Cross-body Hammer Curl (25#)
3 Sets
- 10/10 One Arm OH Tricep Extension (25-30-30# DB, standing)
3 Sets
- 12 Incline DB Curl (25#)
- 20 Tricep Pulldown (rope, 51.5#)
3 Sets
- 20 Cable Curl (40.5#)
- 12 Diamond Push-up
Increased weight just a little bit on a lot of the movements. Those supersets are so rough!
Midline
4 Sets
- 10 Partner Leg Lift + Throws
We did these correctly this week by holding each other’s ankles while laying on the floor.
2 Sets
- 20 alt V-ups
- 10/10 Side Plank Bounces (10#)
- 30 Mountain Climbers
- 20 DB OH Crunches (2×30#)
Took me 3:55.