Continuing the twice a day split…
Session 1 – 12:15
Warm up Olympic bar: close grip press/bent over row
Close Grip Press (Heavy)
8 x close grip press
60 sec rest
8 x close grip press
60 sec rest
8 x close grip press
60 sec rest
Narrow Grip Chin Ups
8 x chin ups
60 sec rest
8 x chin ups
60 sec rest
8 x chin ups
60 sec rest
Skull Crushers (heavy)
8 x skull crushers
60 sec rest
8 x skull crushers
60 sec rest
10 x skull crushers
60 sec rest
EZ bar curls (heavy)
10 x EZ bar curls
60 sec rest
10 x EZ bar curls
60 sec rest
10 x EZ bar curls
60 sec rest
Incline Skull Crushers (heavy)
10 x skull crushers
60 sec rest
10 x skull crushers
60 sec rest
10 x skull crushers
60 sec rest
EZ bar curls (heavy)
10 x EZ bar curls
60 sec rest
10 x EZ bar curls
60 sec rest
10 x EZ bar curls
60 sec rest
Cable Triceps Extensions (heavy)
10 x Triceps Extensions
60 sec rest
10 x Triceps Extensions
60 sec rest
10 x Triceps Extensions
60 sec rest
Cable Biceps Curl
10 x cable curl
60 sec
10 x cable curl
60 sec
10 x cable curl
60 sec
Session 2 – 17:45
DTP Biceps Hammer Curls
50 reps
90 secs
Increase weight
40 reps
90 secs
Increase weight
30 reps
60 secs
Increase weight
20 reps
60 secs
Increase weight
10 reps
60secs
Increase weight
10 reps
60 secs
Decrease weight
20 reps
60 secs
Decrease weight
30 reps
90 secs
Decrease weight
40 reps
90 secs
Decrease weight
50 reps
DTP Cable Triceps Ext
50 reps
90 secs
Increase weight
40 reps
90 secs
Increase weight
30 reps
60 secs
Increase weight
20 reps
60 secs
Increase weight
10 reps
60secs
Increase weight
10 reps
60 secs
Decrease weight
20 reps
60 secs
Decrease weight
30 reps
90 secs
Decrease weight
40 reps
90 secs
Decrease weight