Warm-up:
- kettlebell swings 24k (52lbs) x 25
- rest 60 seconds
- 4 rounds
Compound sets
- barbell curls 75% of max x 10 reps
- triceps kettlebell extentions 75% of max x 10 reps
- rest 90 seconds
- 4 rounds
- reverse grip bench 80% of max x 10 reps
- conentration dumbbell curls 40% of max x 10 reps each arm
- rest 90 seconds
- 4 rounds
- cable curls 80% of max x 10
- cable triceps extensions 80% of max x 10
- 4 rounds
- YOUR choice: kettlebell get-ups or kettlebell snatches 50% x 10 (5 each side)
- rest 3 minutes
- repeat 4 rounds
Have a protein shake and watch those guns GROW!
Take a minute to let me know what you think by leaving a comment.
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