4/16/19 – Tuesday – Arms and Legs

PART 1 – ARMS

Bicep Murder

Tuesday, April 16, 2019 at 8:36 AM

Hammer Curl (Dumbbell)

Set 1: 20 lb × 10

Set 2: 25 lb × 10

Set 3: 30 lb × 10

Set 4: 35 lb × 6

Bicep Curl (Barbell)

Set 1: 80 lb × 4 [Failure]

Hammer Curl (Dumbbell)

Set 1: 35 lb × 8

Set 2: 30 lb × 8

Set 3: 25 lb × 10

Set 4: 20 lb × 10

Set 5: 25 lb × 10

Set 6: 30 lb × 6

Set 7: 35 lb × 6

Bicep Curl (Barbell)

Set 1: 80 lb × 2 [Failure]

Hammer Curl (Dumbbell)

Set 1: 35 lb × 10

Set 2: 30 lb × 10

Set 3: 25 lb × 20

Set 4: 20 lb × 21

Tricep Gauntlet

Tuesday, April 16, 2019 at 9:12 AM

Triceps Extension (Dumbbell)

Set 1: 15 lb × 10

Set 2: 20 lb × 10

Set 3: 25 lb × 10

Set 4: 30 lb × 10

Set 5: 30 lb × 6

Set 6: 30 lb × 8

Set 7: 25 lb × 6

Set 8: 20 lb × 7

Set 9: 15 lb × 10

PART 2 – LEGS

Squat Pyramided

Tuesday, April 16, 2019 at 4:54 PM

Squat (Barbell)

Set 1: 45 lb × 10

Set 2: 95 lb × 10

Set 3: 115 lb × 10

Set 4: 135 lb × 10

Set 5: 155 lb × 10

Set 6: 170 lb × 10

Set 7: 155 lb × 10

Set 8: 135 lb × 2

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