It’s raining cats and dogs so it’s gym day! Again…

www.strava.com/activities/4166362898

All packed and ready for a 2 hour bike ride… and it’s throwing it down!

Gym it is then. Arms day. 💪🏋️‍♂️

Arms

Thursday, 8 October 2020 at 06:15

Bench Press – Close Grip (Barbell)

Set 1: 30 kg × 10 [Warm-up]

Set 2: 35 kg × 10

Set 3: 40 kg × 10

Set 4: 45 kg × 5

Triceps Extension (Cable)

Set 1: 25 kg × 10 [Warm-up]

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Bicep Curl (Barbell)

Set 1: 25 kg × 10

Set 2: 25 kg × 10

Set 3: 25 kg × 10

Bench Dip

Set 1: 10 reps

Set 2: 10 reps

Set 3: 10 reps

Bicep Curl (Dumbbell)

Set 1: 12 kg × 10

Set 2: 14 kg × 10

Set 3: 12 kg × 10

Seated Palms Up Wrist Curl (Dumbbell)

Set 1: 6 kg × 10

Set 2: 6 kg × 10

Set 3: 6 kg × 12

Concentration Curl (Dumbbell)

Set 1: 10 kg × 10

Set 2: 10 kg × 10

Set 3: 10 kg × 10

Skullcrusher (Barbell)

Set 1: 25 kg × 10

Set 2: 15 kg × 10

Set 3: 15 kg × 10

Hammer Curl (Dumbbell)

Set 1: 12 kg × 10

Set 2: 12 kg × 10

Set 3: 12 kg × 10

Triceps Pushdown (Cable – Straight Bar)

Set 1: 20 kg × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Triceps Extension (Cable)

Set 1: 20 kg × 10

Set 2: 20 kg × 10

Set 3: 20 kg × 10

Battle Ropes

Set 1: 0.1 km | 0:30

Set 2: 0.1 km | 0:30

Set 3: 0.1 km | 0:30

Set 4: 0.1 km | 0:30

Set 5: 0.1 km | 0:30

Set 6: 0.1 km | 0:30

Set 7: 0.1 km | 0:30

Notes: Double wave

Single arm waves

Round the world

Jumping jack wave

Shoulder press

Squat to shoulder press

Power slam “jump”

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