Workout 1 – 7.25.16 – Biceps & Triceps

Warm Up Cardio

40 Minute Cardio (Basketball Game)Workout Warm-Up

Front/Side Shoulder Raises
10lbs    3    x    15

Main Workout

Close Grip Bench Press
135lbs    1    x    15
185lbs    1    x    10
225lbs    2    x    10
275lbs    2    x    8

DB Curls Superset

Hammer Curls
30lbs    4    x    12

Overhand Curls
20lbs    4    x    12

Tricep Superset

Tricep Pulldowns
100lbs    3    x    12
150lbs    3    x    12

Diamond Push-Ups
10lbs    6    x    12

Bicep Grand Finale

Seated Isolation Curls (Machine)     65lbs    4    x    15

Abs Superset
Leg Raises
4    x    25

Single Leg Crunches
4    x    25

Oblique Twists
4    x    25


Stretching (20 min)
 

Today’s Meals

Breakfast
Two Litres Water
Orange
 
Lunch
Flatbread Subway 12″ Sandwhich – Turkey, Chedder Cheese, Lettuce, Tomato, Pickles, Jalepenos, Salt & Pepper, Mayonaise

Maximus Recovery Drink (Gatorade)

 

Midday Snack
Flatbread Subway 12″ Sandwhich – Turkey, Chedder Cheese, Lettuce, Tomato, Pickles, Jalepenos, Salt & Pepper, Mayonaise

Maximus Recovery Drink (Gatorade)

Dinner
Baked Beef Roast 12oz
Strawberry Milk

 
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