7/19/25

Super solid arm workout / pump today ... got this in at home and modified a couple things slightly ... overall really enjoyed this in ... took about 65 minutes and got this done before the kids were awake, which was nice on a Saturday.  

A.

Seated DB Curls 

7 Sets: 8-12 reps 

Rest :45 

-2x25# 

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25# 

C.

EZ Bar Curls

3 Sets: 8-10 reps

Rest 1-2 minutes

-75#

D.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-55#

E.

Reverse Grip Cable Extensions 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-45#

F.

Close Grip Bench Press 

3 Sets: 8-10 reps

Rest 1-2 minutes

-185# for 8,8,6 

G.

Laying Overhead Extensions (EZ bar)

3 Sets: 8-10 reps

Rest 1-2 minutes

-75#

H.

Rope Push-Downs 

7 Sets: 8-12 reps 

Rest :45 

-45#