Workout 3: Arms & Abs
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Close Grip Bench Press - 3x12, 10, 12* (R: 90 sec) - (204lb)
#2. Weighted Dip - 3x12, 10, 12+ (R: 90 sec) - (30reps)
#3. Rope Tricep Extension - 3x12, 12, 12^ (R: 90 sec) - (113lb)
#4. Lying Leg Raise - 3x12, 12, 12 (R: 90 sec) - (40 reps)
#5. Cable Crunch - 3x12, 12, 12 (R: 90 sec) - (179lb)
#6. Barbell Curl - 3x12, 12, 12* (R: 90 sec) - (112lb)
#7. Hammer Curl - 3x12, 10, 12+ (R: 90 sec) - (61lb)
#8. Cable Curl - 3x12, 12, 12^ (R: 90 sec) - (123lb)
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Diet
Breakfast: Kefir and two eggs over medium
Lunch: Shredded chicken with bacon
Snack: Tuna
Dinner: Bison burgers
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