8/30/25

Today was a solid arm pump ... not too taxing overall and got this done in under 60 minutes. Nice and easy way to ease into my weekend, enjoyed getting this in. 

A.

Straight Bar Spider Curls

7 Sets: 8-12 reps 

Rest :45 

-85# ... on the lower rep side ... 8/9 reps each set 

B.

Incline DB Curls 

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x25#

C.

Seated DB Curls

7 Sets: 8-12 reps 

Rest :45 

-2x25# 

D.

Close Grip Bench Press 

3 Sets: 10-12 reps 

Rest 1-2 minutes

-195# for 10,9,9 

E.

DB Skull Crushers

3 Sets: 8-10 reps

Rest 1-2 minutes

-2x35# 

F.

Rope Extensions 

7 Sets: 8-12 reps 

Rest :45 

-75#