very focused arm workout today, and some light chest work with sum abs as well.....
banded bench lockouts
forgot weights, sorry guys but i did 5 sets of 6-8 reps, think i only got 7 reps on teh last 2 sets
banded CG smith machine.... 4 sets 6-8 reps.....the bands are incredible for the tris, so much weight at the top of the motion so locking out puts the tris on fire, love thebands!
3 sets 8-10
1 set 10-12 with cg presses as a SS
DB overhead - 2 sets 8-10
1 set 10-12 with a drop set
neutral grip lying DB ext. ss bench dips
3 sets 10-12 SS as many as possible on dips
3 sets of 6-8
1 set 10-12 witha drop
banded machine preacher curl
3 sets of 8-10
standing DB twist curl
3 sets 10-12 last set double drop
high cable curl FST-7 style
banded incline hammer strength
4 sets 8-10
3 way (low , mid high) cable fly 3 set of 20 at each height for a killer pump!
hanging leg raises , 7 sets of 12-15 short rest (fst style)
rope crunches , 7 sets 12-15 (fst style)
felt swole all workout, loved it!!! great energy thorguough even though i was training fasted.....tomorrow will be a test with teh fasted training , leg day!!!!!