ARMS + Cardio
Crazy arm workout today. Tried a couple new things: substituted incline DB curls for preacher 21’s, used rest-pause on triceps dips, swapped unilateral overhead db extension for bilateral, and did reverse grip triceps pushdowns instead of rope pushdowns. Cardio felt a little more difficult today, compared to yesterday at least, but what was good is because it felt harder, I was sweating twice as much and felt it was more effective. I’m in a hurry now so here it is
10:00 am: woke up
10:30 am: Breakfast: 2 egg whites + 1 whole egg + 3 slices fat-free cheese + whole wheat flatbread
12:00 pm: Shock + 2 ThinRG + 3 ephedrine
12:15 pm: 20 grams whey
12:15 pm: WORKOUT
EZ curls
15×50
2×10x70
2×10x60
Ticeps dips
15xBW
10xBW
8xBW r.p 4xBW
6xBW r.p 3xBW
Preacher
21’s x 50
21’s x 55
(7down + 7 up + 2 full) x 50
21’s x 40
Overhead DB extension
20×60
2×15x60
12×60
Superset
High cable curls
3×10x30s
Reverse grip triceps pushdown
2×15x60
20×60
Superset
Reverse wrist curls
20×30
15×30
12×30
Wrist curls
25×50
20×50
10×50
1:20 pm: 10 grams whey
1:25 pm:BIKE 30 minutes
2:00 pm: Storm + 40 grams whey + half white bagel
