Workout 3: Arms & Abs
(*) Rest-Pause Set
(+) Drop Set
(^) 3-5 Second Negatives
#1. Close Grip Bench Press - 3x20, 15, 15* (R: 90 sec) - (229lb)
#2. Weighted Dip - 3x20, 12, 15+ (R: 90 sec) - (50lb)
#3. Rope Tricep Extension - 3x20, 15, 15^ (R: 90 sec) - (138lb)
#4. Lying Leg Raise - 3x20, 15, 15 (R: 90 sec)
#5. Cable Crunch - 3x20, 15, 15 (R: 90 sec) - (150lb)
#6. Barbell Curl - 3x20, 15, 15* (R: 90 sec) - (137lb)
#7. Hammer Curl - 3x20, 15, 15+ (R: 90 sec) - (86lb)
#8. Cable Curl - 3x20, 15, 15^ (R: 90 sec) - (148lb)
Cardio 15 mins
Diet
Breakfast: Feta cheese omelette & bacon
Lunch: Chicken thighs with cheddar cheese
Snack: Chomps!
Dinner: Ribeye steak