Thursday
Hammer DB Curls
w/up 10kg x 20, 30kg x 8, 50kg x 8 and 80kg/176lbs x 8
s/s
Skull Crushers
barx 20, 29kg x 8, 59kg x 8 and 81.25kg/178.5lbs x 8
Dumbbell Wrist Curls
Felt like a change so (best was 50kg/110lbs back in the day). Also looking to see if the standing version had any...
Tuesday
Seated Press
to 112.5kg/247.5lbs x 4
Rear Delt Machine Work
to stack + 2.5kg/127.5kg/280.5lbs x 4
Standard Wrist Roller – Extensor work
17.5kg/38.5lbs x 3, 2 and 2
Thursday
'Light' arm day
Supinating Dumbbell Curls
w/up x 20, 10kg x 8, 17.5kg x 8 and 27.5kg x 8
s/s
Tricep Pressdowns
4p x 20, 7p x 8, 11p x 8 and 17p x 6
Standing BB W/Curls
bar x 20, 60kg x 8, 80kg x 8 and 105kg x 6
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