Day

A-1 10 Degree Decline close grip bench presses 4 sets: 6, 8, 10, 12, on 3210 tempo, rest interval 75 seconds

A-2 Seated Zottmann Curls 4 sets: 6, 8, 10, 12, on 3210 tempo, rest interval 75 seconds

B-1 Rope French Presses 3 x 10-12 reps on 3110 tempo, rest interval 10 seconds (not a typo TEN seconds)

B-2 Pronated Triceps Pressdwons 3 x 15-20 reps on 3010 tempo, rest interval 90 seconds

B-3 Scott Gorilla Bar Reverse Curls 3 x 7-9 reps on 4010 tempo, rest interval 10 seconds (not a typo TEN seconds)

B-4 Low Rope Supinating Curls 3 x 12-15 reps on 3010 tempo, rest interval 90 seconds

C-1 Decline Pronated Wrist Curls 3 x 12-15 reps on 2010 tempo, rest interval 60 seconds

C-2 Gripping Machine 3 x 15-20 reps on 2010 tempo, rest interval 60 seconds

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