Arms (Dropset)

Monday Nov 4

Warm Up
Pull Ups
Set 1 5 REPS Wide Grip
Set 2 5 REPS Close Grip
Set 3 5 REPS Wide Grip
Set 4 5 REPS Close Grip

Working Set 1
Barbell Spider Curls
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 2
Lying Dumbbell  Floor Tricep Extensions
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 3
Hammer Curls
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 4
Tricep Pushdown (Cable Machine/Rope)
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)


Working Set 5
Close Grip EZ Bar Curls
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 6
Skull Crushers
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 7
Incline Dumbbell Curls
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Crunches
Set 1
30 Reps
Set 2
30 Reps
Set 3
30 Reps

Cool Down
15-20 Minute Walk 2.5-3.0 Pace Treadmill at a slight incline


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