Wednesday April 12th 2017

STANDARD SLEDDOG WARM UP

A1

SEATED DB CURLS

3X8-10 3010 both arms same time, rest 30 seconds then A2

A2

OVERHEAD DB TRICEP EXTENSIONS

3X10-12 3010

B1

SUPINATED GRIP CHIN UPS

5X5 2010

C1

TRICEP PUSHDOWNS WITH STRAIGHT BAR

3X10-12 3010

D1

BARBELL REVERSE CURLS

3X10-12 3010

D2

DB HAMMER CURLS

3X5-8 2010 right after reverse curls

E1

WRIST ROLLER

3X3 REPS UP AND DOWN

have no clue what I'm talking about?
https://www.t-nation.com/training/best-forearm-exercise