Wk1 Fri

All at 5 sets - 30 Warm Up, 12, 10, 8, 6 - unless stated otherwise

5 sets of 5 reps
-ARNOLD PRESS

-SUPERSET: BEHIND-THE-NECK PRESS W/
FULL FRONTAL RAISE
-SUPERSET: REAR DELT FLYES W/
UPRIGHT ROWS

-BARBELL CURLS
-SUPERSET: SEATED INCLINE TWO-ARM DUMBBELL CURLS W/ CONCENTRATION
CURL

-CLOSE-GRIP BENCH PRESS
-SUPERSET: TRICEP PUSHDOWN W/ ONEARM
OVERHEAD DUMBBELL EXTENSION

-SUPERSET: WRIST CURLS W/REVERSE
WRIST CURLS

5 Sets of 25 Reps
-DECLINE 3/4 SIT-UPS

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