4/20/19 – Saturday Arms and Legs

Deadlift Pyramid

Saturday, April 20, 2019 at 3:35 PM

Deadlift (Barbell)

Set 1: 135 lb × 10

Set 2: 155 lb × 8

Set 3: 170 lb × 6

Set 4: 185 lb × 5

Set 5: 205 lb × 3

Set 6: 220 lb × 1

Set 7: 205 lb × 4

Set 8: 185 lb × 6

Set 9: 170 lb × 7

Set 10: 155 lb × 10

Set 11: 135 lb × 12

100 Curls

Saturday, April 20, 2019 at 4:30 PM

Bicep Curl (Dumbbell)

Set 1: 35 lb × 20

Set 2: 30 lb × 20

Set 3: 25 lb × 20

Set 4: 20 lb × 20

Set 5: 15 lb × 20

Tricep Ext Dec Ladder

Saturday, April 20, 2019 at 4:30 PM

Triceps Extension (Dumbbell)

Set 1: 70 lb × 6

Set 2: 60 lb × 8

Set 3: 50 lb × 10

Set 4: 40 lb × 12

Set 5: 30 lb × 14

SUPERSET BLOWOUT

5r 30lb squat

5r 30lb Curl

5r 40lb squat

5r 40lb Curl

Until 70lbs

Then

5r 35lb squats

5r 35lb tricep ext

5r 30lb Squats

5r 30lb Tricep ext

Down to 15lb

Total

50 squats

25 more curls

25 more Tricep ext

Forearm work

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