Strength Training:
Arms Superset (3:30):
- Overhead Triceps Extensions: 45x13, 57x12, 67x11, 77x 3x10
- Single Arm DB Curls: 20x13, 25x12, 30x11, 35x 3x10
- Band Pull Aparts: Red x 13, 12, 11, 3x10
Arms Superset #2 (3:30):
- Barbell Skull Crushers: 77 x 3x12
- Single Arm DB Hammer Curls: 35 x 3x12
- Supinated Grip Pull Aparts: Orange x 3x12
Arms Superset #3 (3:30):
- Reverse Grip Pushdowns: Orange CS Cords x 3x15
- Reverse Spider Curls: 47x 3x15
- No Money's: 3x15
Traps and Shoulders Superset (4:00):
- Single Arm Shrugs: 75x 3x20
- Seated DB Lateral Raises: 20's x 1x20, 15's x 2x20
Triceps Finisher:
- Push Ups: 21
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