Arms Week 2

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.