Forearm/arm wrestling testing.
Reverse Curls
5 sets
·
8 reps
Forearm Supination.
4 sets
·
13 reps
Rising
4 sets
·
17 reps
Cupping
4 sets
·
20 reps
Elliptical (Difficulty+Time)
1 set
Push. A variant, before work.
Bench Press (Barbell)
5 sets
·
7 reps
Incline Chest Press (Machine)
3 sets
·
8 reps
Shoulder Press (Dumbbell)
3 sets
·
14 reps
Chest Fly (Machine)
3 sets
·
10 reps
Single Arm Tricep Extension(Cable)
3 sets
·
18 reps
Single Arm Lateral Raise (Cable)
3 sets
·
10 reps
Decline Crunch (Weighted)
6 sets
·
15 reps
Chest Dip
3 sets
·
13 reps
Push. B variant, after work.
Bench Press (Barbell)
5 sets
·
6 reps
Incline Chest Press (Machine)
3 sets
·
10 reps
Shoulder Press (Dumbbell)
3 sets
·
13 reps
Chest Fly (Machine)
3 sets
·
10 reps
Single Arm Tricep Extension(Cable)
3 sets
·
12 reps
Single Arm Lateral Raise (Cable)
3 sets
·
16 reps
Decline Crunch (Weighted)
6 sets
·
15 reps
Chest Dip
3 sets
·
14 reps
Elliptical (Difficulty+Time)
1 set
L1 quad focus, A variant, before work.
Hack Squat (Machine)
6 sets
·
5 reps
Swing Plate Loaded Leg Press
3 sets
·
11 reps
Calf Press (Machine)
10 sets
·
18 reps
Leg Extension (Machine)
5 sets
·
10 reps
Glute Kickback (Machine)
3 sets
·
11 reps
Lying Leg Curl (Machine)
5 sets
·
10 reps
Hip Abduction (Machine)
3 sets
·
13 reps
Hip Adduction (Machine)
3 sets
·
12 reps
L1 quad focus, B variant, after work.
Hack Squat (Machine)
6 sets
·
7 reps
Swing Plate Loaded Leg Press
3 sets
·
13 reps
Calf Press (Machine)
10 sets
·
30 reps
Leg Extension (Machine)
5 sets
·
14 reps
Glute Kickback (Machine)
3 sets
·
10 reps
Lying Leg Curl (Machine)
4 sets
·
11 reps
Hip Abduction (Machine)
3 sets
·
14 reps
Hip Adduction (Machine)
3 sets
·
16 reps
Pull. A variant, before work.
Bent Over Row (Barbell)
5 sets
·
7 reps
Lat Pulldown - Close Grip (Cable)
3 sets
·
7 reps
Chest Supported T-bar Row
3 sets
·
12 reps
Straight Arm Lat Pulldown (Cable)
3 sets
·
15 reps
Cable Bycep Curl
3 sets
·
13 reps
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Reverse Fly Single Arm (Cable)
3 sets
·
15 reps
Cable Crunch
4 sets
·
13 reps
Preacher Curl (Machine)
3 sets
·
13 reps
Lateral Raise (Dumbbell)
4 sets
·
15 reps
Pull. B variant, after work.
Bent Over Row (Barbell)
5 sets
·
12 reps
Lat Pulldown - Close Grip (Cable)
3 sets
·
11 reps
Chest Supported T-bar Row
3 sets
·
15 reps
Straight Arm Lat Pulldown (Cable)
3 sets
·
17 reps
Cable Bycep Curl
3 sets
·
15 reps
Reverse Fly Single Arm (Cable)
3 sets
·
11 reps
Cable Crunch
4 sets
·
11 reps
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Hammer Curl (Dumbbell)
3 sets
·
7 reps
Lateral Raise (Dumbbell)
4 sets
·
16 reps
Elliptical (Difficulty+Time)
1 set
Upper
Bench Press (Smith Machine)
6 sets
·
5 reps
Incline Bench Press (Dumbbell)
3 sets
·
8 reps
Shoulder Press (Dumbbell)
3 sets
·
10 reps
Chest Fly (Machine)
3 sets
·
8 reps
Lateral Raise (Machine)
3 sets
·
12 reps
Chest Supported Y Raise (Dumbbell)
3 sets
·
13 reps
Pull Up (Weighted)
4 sets
·
7 reps
Seated Cable Row - V Grip (Cable)
3 sets
·
10 reps
Chest Supported T-bar Row
3 sets
·
12 reps
Cable Crunch
6 sets
·
14 reps
L2 ham+glute focus
Squat (Barbell)
6 sets
·
8 reps
Straight Leg Deadlift
3 sets
·
15 reps
Deficit Smith Split Squat
3 sets
·
9 reps
Calf Press (Machine)
10 sets
·
25 reps
Leg Extension (Machine)
5 sets
·
14 reps
Glute Kickback (Machine)
3 sets
·
12 reps
Lying Leg Curl (Machine)
5 sets
·
8 reps
Hip Abduction (Machine)
3 sets
·
13 reps
Hip Adduction (Machine)
3 sets
·
14 reps