Workout 3: Arms & Abs
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Close Grip Bench Press - 3x25, 20, 15* (R: 90 sec) - (279lb)
#2. Weighted Dip - 3x25, 15, 15+ (R: 90 sec) - (100lb)
#3. Rope Tricep Extension - 3x25, 20, 15^ (R: 90 sec) - (188lb)
#4. Lying Leg Raise - 3x25, 20, 20 (R: 90 sec)
#5. Cable Crunch - 3x25, 20, 20 (R: 90 sec) - (200lb)
#6. Barbell Curl - 3x25, 20, 15* (R: 90 sec) - (187lb)
#7. Hammer Curl - 3x25, 20, 15+ (R: 90 sec) - (116lb)
#8. Cable Curl - 3x25, 20, 15^ (R: 90 sec) - (198lb)
Diet
Breakfast: Feta cheese omelette & bacon
Lunch: Chicken thighs with cheddar cheese
Snack: Chomps!
Dinner: Ribeye steak
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