06 Nov 15: Arms 2

4 miles bike

0900 ABW

Arms: 18 sets, Abs: 6 sets

A1 Rope pushdown 10x20, 12.5x15, 15x12, 20x8

A2 Rope curl 7.5x20, 10x20, 12.5x15, 15x15

A3 Meadows crunch 70x3x10

B1 Neutral machine CGBP lockouts 70x3x12

B2 Seated row curl 20x3x8

C1 Single arm rev extn 5x2x12

C2 BB curl 20x2x10

C3 HLL 3x6