WEDNESDAY MAY 17th 2017

STANDARD SLEDDOG WARM UP

A1

MACHINE PREACHER CURLS

10 reps 2010 every minute on the minute for 7 minutes

FST-7 sets courtesy of Hany Rambod. start with a weight thats manageable for 10 reps and try not to lower for the duration of all 7 sets

A2

DB STANDING OVERHEAD TRICEP EXTENSIONS

3X10-12 3010

single DB both arms same time

B1

STANDING BARBELL BICEP CURLS

3X10-12 3010

use straight or EZ curl bar

C1

STANDING CABLE TRICEP PUSH DOWNS

3X12-15 2010 drop set last set for an extra 10 reps

use bar or rope super set these with C2, rest 60-90 seconds after C2

C2

STANDING CABLE BICEP CURLS

3X10-12 drop set last set for an extra 10 reps