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NPC (and hopefully soon IFBB) Men's Physique Competitor David Lees' traininng log...

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After last night's training:
968969_389583857822389_1939833602_n.jpg
 
5/13/13 ? Chest/Delts- 19 days out
Life Fitness Machine Flye Pre-Exhaust
75 x 25
90 x 20
105 x 15
125 x 10

Flat Bench DB Press w/ 3 second negative/explosive positive
80 x 10
100 x 8
80 x 10
60 x 10

Incline DB Press w/ 3 second negative/explosive positive
65 x 15
65 x 12
65 x 10

Bodyweight Dips w/ 3 second negative/explosive positive
X 15
X 12
X 10

Standing Cable Flye at chest level angle
50 x 15
50 x 12
50 x 10

Alternating Front DB Raise
25 x 20
35 x 20

Bent-over single Arm reverse DB Flye (non-working hand supported on back of seated press bench)
Sets are for each arm
30 x 15
35 x 15
40 x 15

Cybex Seated Shoulder Press (performed sitting backwards/facing seat to emphasize rear delts)
TRIPLE DROP SET
75 x 25 drop to 50 x 20 drop to 25 x 15

Life Fitness Reverse Machine Flye
75 x 20
90 x 15
105 x 10

Strict/Straight Arm DB Laterals (DB?s held slightly in front of body, pinkies turned up at top of rep)
25 x 10
30 x 10
20 x 10

Behind the Back Single Arm Cable Laterals (sets are for each arm)
20 x 15
20 x 15
30 x 10

Cardio: 15 minutes HIIT on older model Life Fitness Elliptical on level 3
 
5/14/13 ? Quads/Hams/Cardio ? 18 days out

Quad Extension warm-ups
50 x 30
50 x 25

Barbell Squats, regular stance/toes slightly out, ASS TO GROUND ALL REPS
Note - Just getting back to doing squats after not doing them for years due to lower back and knee issues. Weight right now is not important to me, proper form and making sure I bottom out each rep is my focus.
135 x 10
165 x 10
185 x 10
205 x 10

Tuff Stuff Leg Press, narrow stance, toes out
135 x 15
225 x 15
315 x 12
405 x 10

HS Plate Loaded Quad Extensions w/one second pause at peak contraction on all reps
100 x 15
150 x 12
200 x 10

Barbell Stiff Legged Deadlifts
135 x 10
185 x 10
205 x 10
225 x 10

HS Plate Loaded Seated Leg Curl w/ one second pause at peak contraction on all reps
50 x 15
75 x 12
85 x 10

HyperExtensions
BW x 15
25 x 12
35 x 10

Cardio: 30 minutes HIIT on Treadmill on 5.0 incline
 
Was in FL on vacation from 5/16-5/21....trained at LA Fitness in Venice, FL...excellent facility. I also cooked and prepped all my meals while down there with just one cheat meal dinner out with my Wife. I won't recap the training sessions from down there since my time is limited.

5/22/13 ? Back/Traps/Cardio ? 10 days out!

Leverage Wide Grip Lat Pulldown (plate loaded)
100 x 20
120 x 15
140 x 10

Seated Cable Rows using rope attachment
150 x 15
140 x 12
130 x 10

Single Arm DB Rows (DB kept perpendicular to body, like a Reverse DB Press to the floor)
60 x 10
70 x 10
80 x 10

Kneeling Single Arm Cable Pulldown
80 x 15
100 x 10

HS ISO Lateral Row using wide/overhand grip ? both arms simultaneously
180 x 15
180 x 12

Elevated Platform T-Bar Rows using narrow/neutral grip, torso parallel to platform
135 x 15
135 x 10

Cross-bench DB Pullovers
80 x 15
80 x 10

Kneeling Straight Arm Pulldowns using ?C? clip for narrow grip, awesome serratus developer!
80 x 15
100 x 10

Strict/paused Barbell Shrugs
135 x 15
185 x 12
205 x 10

Cardio session 1: HIIT on Treadmill for 15 minutes, 5,6 and 7 incline, 4-5mph intervals

9pm: Cardio session 2: HIIT on Treadmill for 30 minutes, 5,6 and 7 incline, 4-5mph intervals
 
5/23/15 ? Calves/Abs/Cardio ? 9 days out!

Smith Machine Elevated Platform Calf Raises (3 second negative, explosive positive) static stretches in between sets
BW x 20
135 x 15
225 x 12
225 x 10
275 x 8
295 x 8
315 x 6
...
Tuff Stuff Leg Press Calf Extensions
225 x 20
315 x 15
405 x 10

HS Seated Calf Raise
90 x 15
90 x 15

Life Fitness Ab Crunch
10 x 34
10 x 34
10 x 34

Barbell Rollouts
X 15
X 12
X 10

Kneeling Cable Crunches w/ Rope Attachment
100 x 34
110 x 34
110 x 34

Hanging Leg Raises
X 15
X 12
X 10

Cardio: 30 minutes HIIT on Treadmill, 5,6 7 incline, intervals between 4-5mph
 
5/24/13 ? Light Chest (session 2 for the week) - Trying to improve on upper chest thickness/fullness per NPC judge recommendation. 8 days out!

DB Incline Press (slow negative/explosive positive)
60 x 15
80 x 12
100 x 10
90 x 10
80 x 8

HS Incline Press (plate loaded)
45ps x 10
90ps x 10
135ps x 8
180ps x 5 drop set to 90ps x 10

FreeMotion Flye Machine
110 x 10
120 x 10
120 x 10

BW Dips
X 20
X 15
X 10

Kneeling Cable Most Muscular Flye
50 x 15
50 x 12
50 x 10
 
5/25/13 Arms ? 1 week out!! I did not record this session because I was training with one of my clients

5/27/13 ? Upper Body Peak Week Circuit Training ? Trained at Salem Fitness in Salem, MA for this session. Nice facility!

HS Incline Press
135 x 20
225 x 15
315 x 8
365 x 5
225 x 10

Most Muscular Cable Flye
50 x 15
40 x 15

HS ISO Lateral High Row
90 x 20
180 x 15
230 x 10

HS ISO Lateral Low Row
90 x 15
140 x 10

Kneeling Straight Arm Cable Pulldown using ?C? handle attachment
80 x 15
80 x 10

Strict DB Laterals
20 x 15
25 x 10
20 x 10

BodyMasters Reverse Delt Flye
50 x 20
60 x 15
70 x 10

DB Shrugs
80 x 10
80 x 10
80 x 10

Triceps Pressdown w/ rope attachment
80 x 15
100 x 12
110 x 10

Seated Overhead Single Arm DB Extension
25 x 15
25 x 12

Incline DB Curls (no supination)
20 x 10
25 x 10
30 x 10

?Arnold? Single Arm Cable Concentration Curl
30 x 15
30 x 12

Alternating DB Hammer Curls (front of body)
45 x 20
45 x 15
45 x 12

Kneeling Cable Crunches
100 x 34
120 x 34
120 x 34

Cardio: 30 minutes HIIT on Treadmill, 5,6, 7 incline, intervals between 4-5mph
 
5/28/13 ? Peak Week Upper Body Circuit Training/Cardio ? 4 days out!

HS ISO Wide Chest Press
135 x 20
225 x 15
315 x 10

DB Incline Flye
50 x 10
50 x 10

Leverage Wide Grip Lat Pulldown
100 x 20
100 x 12

Seated Cable Row w/rope attachment
100 x 15
100 x 12


Crossbench DB Pullover
65 x 15
65 x 12

DB Shrugs
60 x 20
60 x 15

Cable Tricep Pressdown w. ?^? attachment
85 x 20
85 x 15

Single Arm Cable Extensions
30 x 15
30 x 15

Alternating DB Curl, no supination
30 x 20
40 x 18

Unilateral Cable Concentration Curls
25 x 20
25 x 15

Alternating Seated DB Hammer Curls
35 x 20
35 x 16

DB Wrist Curls
50 x 15 drop set to 40 x 12

Cardio: 30 minutes HIIT on Treadmill, 5,6,7 incline, intervals between 4-5mph
 
5/29/13 ? Peak Week Upper Body Circuit Training/Cardio ? 3 days out!

Cybex Chest Press (pin loaded)
50 x 20
100 x 15
150 x 10

Standing Cable Flye
40 x 15
50 x 15
60 x 15

Cable Pulldowns to top of chest using narrow/neutral grip
120 x 15
130 x 12
140 x 10

Single Arm DB Rows (keeping DB?s perpendicular to body)
50 x 15
60 x 12

Barbell Pullovers
40 x 15
50 x 15

Cybex Shoulder Press (performed seated backwards/facing seat)
50 x 20
75 x 15

Behind the back Cable Laterals
20 x 15
20 x 10

Bent-over Single Arm Reverse Cable Flye
10 x 15
10 x 10

Barbell Paused Shrugs
135 x 20
135 x 20

Ez-Bar Skullcrushers
50 x 20
70 x 15

Seated Tricep Press
120 x 20
120 x 15

Cable Curls using short/straight bar attachment
80 x 15
80 x 12
80 x 10

Single Arm Pad Supported Cable Concentration Curl
10 x 15
15 x 12
20 x 10

Alternating DB Hammer Curl
35 x 20
35 x 18

Cardio: 30 minutes HIIT on Treadmill
 
5/30/13 ? Calves/Abs/Cardio ? Last training session for NPC RI Prep ? 2 days out!

HS Seated Calf Raise
45 x 20
90 x 15
90 x 12
90 x 10

TuffStuff Leg Press Calf Extensions
135 x 20
135 x 15
135 x 10

Barbell Rollouts
X 15
X 12
X 10

Kneeling Cable Crunches using rope attachment
100 x 34
100 x 34
100 x 34

LifeFitness Ab Crunch
10 x 34
10 x 34
10 x 34

Hanging Leg Raises
X 15
X 12
X 10

Cardio: 30 minutes HIIT on Treadmill
 
I am the 2013 NPC Rhode Island Physique Class "C" Champion! That makes back to back class wins AND an overall. 32 days out from NPC Team Universe and hopefully my IFBB Physique Pro Card! Let's GET IT!!
 
Focus is going to be upper chest thickness and continue toimprove overall back detail. I willaccomplish this by hammering chest 2x a week (something I usually do not do)and this will consist of a heavy/intense session on Mondays and a lighter morerep based session on Thursdays.
6/3/13 ? Chest/Delts ? 33 days out
Flat DBPress (slow negative/explosive positive)
60 x 15
80 x 10
100 x 10
120 x 10
110 x 8
90 x 8

HS InclinePress
45per side x15
90ps x 10
135ps x 10
180ps x 3drop set to 135ps x 3 drop set to 90ps x 5 drop set to 45ps x 8

Incline DBFlye
40 x 10
50 x 10

FreeMotionFlye
120 x 15
140 x 10

AlternatingFront DB Raise
25 x 20
35 x 16

SeatedStraight Arm DB Laterals
20 x 10
25 x 10
20 x 10

Behind theBack Cable Laterals
20 x 10
20 x 10

Single Arm Bent-overReverse DB flye
25 x 10
30 x 10
35 x 10

FreeMotionReverse Machine Flye
70 x 15
90 x 12
100 x 10
 
6/5/13 ? Back/Traps/Cardio ? 31 days out

Wife GripLat Pulldown (heavy cable station)
100 x 20
150 x 15
200 x 10(stack)

StrictBarbell Rows w/wide overhand grip
135 x 20
185 x 10
205 x 10

StrictSingle Arm DB Rows (free hand supported on rack)
80 x 10
90 x 10
100 x 10

Seated CableRow using Rope attachment and thumbs up grip
100 x 10
130 x 10
150 x 10

CablePulldown to top or chest
130 x 10
160 x 10
190 x 8

HS ISO Low Row(both arms simultaneously)
45ps x 15
90ps x 12
115ps x 8

Cross-bench DBPullovers
80 x 10
100 x 10
120 x 6

KneelingStraight Arm Cable Pulldown using rope attachment
100 x 15
110 x 12
120 x 10

DB PausedShrugs
80 x 15
90 x 12
100 x 10

Cardio: 30 minutes HIIT on Treadmill
 
6/6/13 ? Chest #2 /Calves/Abs/Cardio ?30 days out

Incline DBPress
60 x 15
80 x 10
100 x 10
120 x 6
110 x 8
90 x 6

HS ISOLateral Bench Press
45ps x 15
90ps x 10
70ps x 12

FreeMotionFlye
120 x 15
120 x 12

SmithElevated Calf Raises
BW x 20
135 x 15
225 x 15
225 x 15

HS SeatedCalf Raise
45 x 15
90 x 12
90 x 10

KneelingCable Rope Crunches
100 x 34
110 x 34
120 x 34

Hanging LegRaises
X 15
X 12
X 10

Ab Wheel
X 10
X 10
X 10

Cardiio: 15minutes HIIT on Treadmill
 
6/8/13 ? Arms/Cardio ? 28 days out

Lying DB TricepExtension + Alternating DB Curl Superset
25 x 20 + 25x 20
30 x 15 + 30x 16
35 x 12 + 35x 12

Cable RopeExtension/Pushdown + Cable Curls using short/straight bar attachment
50 x 20 + 50x 20
60 x 18 + 60x 18
70 x 16 + 70x 16

Single ArmCable Extension/Pushdown + Single Arm Cable Concentration Curl
30 x 12 + 20x 12
40 x 10 + 30x 10
50 x 10 + 40x 10

StrictEZ-Curl using outer grips
50 x 15
60 x 12
70 x 10
80 x 8

SeatedSingle Arm Overhead DB Extension
35 x 15
35 x 12
35 x 10

FreeMotionSingle Arm Concentration Machine Curl
20 x 15
30 x 12

PreacherSingle Arm DB Hammer Curl
25 x 10
30 x 10
35 x 8

Alternating CrossBody DB Hammer Curls
45 x 16
50 x 16
55 x 12

DB WristCurls
50 x 20
50 x 15
50 x 10

Cardio: 15minutes HIIT on elliptical
 
Last night I did barbell bench presses for the first time since late February. I was close to having a pec tear at the time to go along with my shoulder girdle issues so at that time I decided to train chest with cables, machines and light dumbbell work exclusively until I healed up. I didn't go heavy (comparatively to how I used to press) but everything felt great and I felt I had a lot more left in me. There's still this nagging fear though of pushing too much and risking re-injury. It would be catastrophic if I tore a pec right now this close to Team U and would flush all of this past year's hard work and sacrifice down the toilet...so I checked my ego and backed off when I felt I needed to.
6/10/13 ? Chest/Delts/Cardio ? 26 days out
Wide Grip Barbell Bench Press (index on outer ring)
Bar x 30
135 x 15
225 x 10
275 x 10
295 x 6
225 x 12
Incline DB Press
80 x 10
90 x 8
70 x 10
Cybex Eagle Machine Flye
100 x 15
100 x 12
100 x 10
Alternating DB Front Raise (thumbs up)
25 x 20
30 x 18
35 x 16
Strict DB Laterals
30 x 10
35 x 8
40 x 8
Behind the Back Cable Laterals
10 x 15
20 x 15
Bent-Over Reverse DB Flye
25 x 15
30 x 12
35 x 10
Reverse Machine Flye
105 x 15
120 x 12
Life Fitness Seated Machine Shoulder Press (performed seated backwards/facing seatback)
Triple Drop Set
75 x 10 ds 50 x 10 ds 25 x 10
Cardio: 21 minutes HIIT on elliptical (2 minutes moderate pace, 1 minute all out sprint then repeat for 7 cycles)
 
MY LEGS!!!! AWWWW!!! I had not trained quads/hams for the past 2 weeks because pre-contest I typically don't train them during peak week to fully focus my efforts on keeping my cardio sessions at 110% Not always easy to do when legs are sore from weight training and couple that with low energy levels due to depletion, it only makes sense to me to not train them. SO, last night I trained quads an...d hams and went real light with the weight and kept reps HIGH. Both Quads and hams tried to cramp up several times during the session and DOMS are ridiculous today...tomorrow will be even worse...

6/11/13 ? Quads/Hams/HIIT Cardio ? 25 days out

ATG Barbell Squats (regular stance, toes slightly out)
135 x 10
135 x 10
185 x 10
185 x 10

HS Quad Extension (plate loaded)
90 x 20
90 x 20
90 x 20
90 x 20
90 x 20

Barbell Straight Legged Deadlift
135 x 10
135 x 10
135 x 10
135 x 10

Lying Leg Curl (plate loaded)
45 x 20
45 x 15
45 x 10

HIIT Cardio: 30 minutes on Treadmill, 5.0 incline, 2 minutes at 4mph/1 minute at 5.0mph then repeat (10 cycles)
 
6/12/13 ? Back/Traps/Cardio ? 24 daysout

LeverageWide Grip Lat Pulldown (plate loaded)
100 x 15
130 x 12
150 x 10
170 x 8

StrictBarbell Rows (wide overhand grip)
135 x 15
185 x 12
205 x 10
225 x 10

HS ISOLateral Row (wide neutral grip)
180 x 10
230 x 10
230 x 10

Kneelingsingle Arm Cable Pulldown
80 x 15
100 x 10

DB Rows
100 x 12
120 x 10

Seated CableRows w/rope attachment (overhand grip)
130 x 15
150 x 12

EZ BarbellPullover
50 x 15
80 x 12
100 x 10

Straight ArmPulldown w/rope attachment
80 x 15
100 x12
120 x 10

Cardio: 30minutes HIIT on treadmill
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
6/13/13 ? Calves/Chest session2/abs/cardio ? 23 days out

HS SeatedCalf Raise (plate loaded)
45 x 20
90 x 15
135 x 12
180 x 10drop set 90 x 10

Tuff StuffLeg Press Calf Extensions
225 x 15
225 x 12
225 x 10
HS InclinePress (slow negatives, explosive positives)
90 x 20
180 x 15
270 x 12
320 x 10

Flat DBPress (slow negatives, explosive positives)
80 x 10
100 x 10
90 x 10

Kneeling CableFlyes (varying angles throughout set low/med/high)
50 x 10
50 x 10
50 x 10

Ab WheelRollouts
X 15
X 15
X 15

KneelingCable Crunch
100 x 34
110 x 34
110 x 34

Life FitnessAb Crunch Machine (performed with legs/feet elevated)
10 x 34
10 x 34
10 x 34

Hanging LegRaises
X 15
X 15
X 15

Cardio: 15minutes HIIT on elliptical (gym closed at 10pm so this is all the time I had)
 
6/14/13 ? Arms/Cardio ? 22 days out

Close GripBench Press
Bar x 30
135 x 15
225 x 10
275 x 10
295 x 8
315 x 6

EZ-BarSkullCrushers
100 x 15
110 x 15
120 x 15

DBKickcbacks (strict)
25 x 10
25 x 10
25 x 10

Single ArmCable Extensions
30 x 15
40 x 12
50 x 10

AlternatingDB Curls
25 x 20
35 x 20
45 x 18
50 x 16

EZ-BarbellCurls (outer grips)
50 x 15
60 x 12
70 x 10
80 x 10

Cable Curlsusing EZbar-attachment (inner grips)
80 x 15
100 x 12
120 x 10

FreemotionSingle Arm Concentration Curl
20 x 15
20 x 15

Seated DBHammer Curls
25 x 10
35 x 10
45 x 10

AlternatingCross-Body Hammer Curls
45 x 20
45 x 20

DB WristCurls
45 x 20
45 x 15
45 x 10

Cardio: 30minutes HIIT on Treadmill
 
6/17/13 Chest/Delts/Cardio ? 19 Days out

Incline DBPress
60 x 10
80 x 10
100 x 10
120 x 8
110 x 8
100 x 8

Cybex ChestPress (pin loaded)
100 x 15
150 x 10
180 x 8

Incline DBFlye
40 x 15
50 x 10

KneelingCable Flyes
50 x 15
60 x 10

CybexShoulders Press (pin loaded) performed seated backwards to emphasize rear delts
50 x 10
75 x 10
100 x 10

Reverse DBFlye (performed seated backwards on incline bench)
30 x 10
35 x 10
40 x 10

Cable RopeFace Pulls
80 x 15
100 x 12

Strict DBLaterals (pinkies up at top of each rep)
25 x 10
30 x 10
35 x 8

CableLaterals
20 x 15
20 x 10

FrontBarbell Raises
50 x 10
60 x 10
70 x 10

Cardio session#1: 15 minutes HIIT on Elliptical

Cardio session#2 @ 8pm: 30 minutes Elliptical at moderate to fast pace.
 
6/18/13 ? Quads/Hams/Cardio ? 18 daysout

ATG BarbellSquats ? regular stance
Bar x 10
135 x 10
185 x 10
205 x 10
225 x 10

Cybex HackSled ? narrow stance, all reps bottomed out
185 x 10
185 x 10
185 x 10

Cybex QuadExtension (pin loaded)
150 x 10
130 x 10
110 x 10

BarbellStraight Leg Deadlift
135 x 10
185 x 10
205 x 10
225 x 10

Seated HamCurl
90 x 10
110 x 10
130 x 10

Cardio session #1: 20 minutes HIIT on treadmill

Cardiosession#2 (8pm): 30 minutes HIIT on elliptical
 
6/19/13 ? Back/Traps/Cardio ? 17 daysout

Cross-BenchDB Pullovers
60 x 15
80 x 12
100 x 10

LeverageWide Grip Lat Pulldown (plate loaded )
100 x 15
120 x 12
140 x 10drop set to 90 x 8

CablePulldown to top of chest (using butterfly attachment)
120 x 10
140 x 8
160 x 8

Seated CableRows using Rope attachment
100 x 10
120 x 10
140 x 10

HS ISOLateral Row (wide neutral grip)
180 x 15
230 x 12
255 x 10

ElevatedPlatform T-Bar Rows (torso parallel to ground, narrow neutral grip)
135 x 10
135 x 10
135 x 10

StrictBarbell Rows (torso parallel to ground using wide overhand grip, bar rowed intolower pec line)
135 x 10
135 x 10
135 x 10

DB Shrugs(paused reps at top)
80 x 12
100 x 10
100 x 10

KneelingStraight Arm Cable Pulldowns using rope attachment
80 x 20
100 x 15
120 x 10

Cardiosession 1: 30 minutes HIIT on Treadmill
Cardiosession 2 (9pm): 30 minutes elliptical at moderate to fast pace
 
6/20/13 ? Chest/Calves/Abs ? 16 days out

CybexAdvanced Incline Press (plate loaded)
90 x 20
140 x 15
160 x 10
180 x 10

HS ISO WideChest Press (plate loaded)
180 x 15
180 x 12
180 x 10

BodyweightDips
X 20
X 15
X 10

Machine Flye
105 x 15
105 x 15

Cybex DonkeyCalf Machine (plate loaded)
90 x 20
180 x 15
270 x 12
360 x 10

Seated CalfRaise (plate loaded)
90 x 15
135 x 12
180 x 10drop set to 90 x 12

BarbellRollouts
X 15
X 15
X 15

KneelingCable Crunches
100 x 34
110 x 34
120 x 34

Hanging LegRaises
X 15
X 15
X 15

InclineCrunches
X 34
X 34
X 34

Cardiosession #1: 15 minutes HIIT on elliptical
Cardiosession#2 (8:30pm): 15 minutes HIIT on treadmill + 15 minutes HIIT onelliptical
 
6/21/13 Arms/Cardio ? 15 days out

Tricep GiantSet
Cable Pressdownusing V attachment + Seated Single Arm DB Overhead Extension + Single Arm CableExtension

80 x 20 + 25x 20 + 30 x 20
100 x 15 +30 x 15 + 40 x 15
120 x 10 +35 x 10 + 50 x 10

Bicep GiantSet
AlternatingDB Curl + EZ-Curl (outer grips) + Single Arm Pad Supported Cable ConcentrationCurl

25 x 20 + 50x 15 + 10 x 20
30 x 15 + 60x 12 + 15 x 15
35 x 12 + 70x 10 + 20 x 10

Cross-bodyDB Hammer Curls
65 x 20
65 x 18

Traditional DBHammer Curls
65 x 16
65 x 14

Cardio: 30minutes elliptical at moderate to fast pace.
 
6/28/13 ? Arms/Cardio ? 8 days out!

Lying EZ-BarExtensions using outer grips
40 x 20
60 x 20
80 x 15
100 x 12
120 x 10

SeatedSingle Arm Overhead DB Extension
35 x 15
35 x 15
35 x 15

Single Arm CableExtension
30 x 20
40 x 15
50 x 10

BodyMastersSeated Tricep Machine (similar to seated dip)
150 x 20
130 x 15
110 x 10

Leaning UnilateralCable Curl (both arms simultaneously)
20 x 20
30 x 15
40 x 12
50 x 10

SeatedBarbell Drag Curl (wide grip)
50 x 20
60 x 15
70 x 12

PadSupported Single Arm Cable Concentration Curl
10 x 20
15 x 15
20 x 12
25 x 10

SeatedAlternating DB Hammer Curl
35 x 20
35 x 20

Cross-bodyDB Hammer Curl
65 x 20
65 x 20

Cable WristCurl
40 x 15
50 x 12
50 x 10

ReverseBarbell Curl
50 x 15
50 x 12
Cardio: 30minutes HIIT on Treadmill wearing 3 layers and a hoodie
 
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