Bench Press 3 sets / 10 reps
Peck Decs 3 sets / 10 reps
Barbell Curls 1 set / 10-12 reps = as heavy as you can
Bicep hangs 40 sec/10 sec rest, 30/30, 20/40
Barbell Curls 1 set / as many reps as possible = half the first weight you did
Arm Drags into Curl “Athlean” 2 sets / 10-12 reps
Reverse Hammer Press – 4 sets / 10 reps Tempo = 201
Reverse Butterfly – 3 sets / 10 reps = 402
Shrugs (face backwards) – 2 sets / 10 reps = hold 1 sec at top
Side Lateral “Athlean” – 2 sets / till failure
French curls “Athlean” – 2 sets / 8 reps
| Bench press (free weights, barbell) | 3 sets | 6 reps | (fast-twitch white muscle fibers) Explosive |
| Incline press (free weights, barbell) | 2 sets | 10 reps | (intermediate muscle fibers) Normal Speed |
| Vertical bench press (machine) | 1 set | 20 reps | (slow-twitch red muscle fibers) Slow Speed |
| Barbell curls (shoulder wide grip) | 3 sets | 6 reps | (fast-twitch white muscle fibers) |
| Dumbbell curls (seated) | 2 sets | 10 reps | (intermediate muscle fibers) |
| EZ-barbell curls (narrow grip) | 1 set | 20 reps | (slow-twitch red muscle fibers) |