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Wickes 10/10/19

Arm blast

30 minutes of racquetball to warm up

4x 10 Seated DB curls @35#

4x 10 seated hammer curls @40#

Superset 4×10

Cable tricep kickbacks

Single arm overhead DB tricep extension @35#

Superset 4×10

Preacher curl @70#

Low incline cambered bar skull crusher @80#

Finisher 3x

Cable Rope curls, start at 90# do as many as possible at every weight down to 20#

Abs/core superset 3x

20# Barbell in backsquat position on back, slow decline sit ups x10

100 yard farmers carry, fat grip 70# KB and 62# KB. Switch hands at 50 yards


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