Wednesday
Arms o'clock
Dumbbell Curls
5kg x 20, 12.5kg x 8, 22.5kg x 8, 32.5kg x 8, 42.5kg/94.5lbs x 8
Tricep Pressdowns
4p x 20, 8p x 12, 12p x 8, 17p (102kg/224.4lbs in hands) x 8
Vulcan Gripper
Warm ups then
LH: 4/4 x 1, 1, 1, 5/4 x 1, F, 1, 1
RH: 4/4 x 5, 6/5* x 1, 1, F, 1, VN
6/5 is...