3/7 – Arms/Shoulders

Quick, intense workout.

Reverse-grip Smith Bench Press:
105×12
155×12
195×12
245×12
245×12
195×12

Bench Dips:
bw x12
bw x15
bw x20

Rope OH Extensions:
40×12
40×12
40×12

Seated Bicep Curl Machine:
100×12
100×12
125×12
150×12
150×12
150×12
125×12
100×12
75×12
50×12

OH Cable Curl:
23×20
23×20
23×20
23×20
23×20

DB Hammer Curl:
25×20
25×20
35×20

Rear Delt Flye Machine:
100×6
120×6
140×6
140×6
100×6

Klokov Press:
45×20
65×20
85×20
95×20
65×20

Band Pull-Aparts:
red x50
red x50
red x50

Duration: 25 minutes