Warmup: 5km jog
Today’s Workout: Biceps/Chest/Side+Rear Delts
Barbell Preacher Curls 4×7 with 5sec isometric, rep tempo 4-0-1-5
Incline DB Curls 4×7+NOS, rep tempo 4-0-1-0, rest 40secs after superset
One-arm High Band Curls 4×15, rep tempo 4-0-1-0, rest 40 secs
Incline DB Press 4×12, rep tempo 4-0-1-0, rest 40 secs
Machine Chest Press 4×12, rep tempo 7-1-1-1, rest 40 secs
75 degree Incline DB Lateral Raises 3×12, rep tempo 4-0-1-0
Bent-Over Band Lateral Raises (across body) 3×12, rep tempo 2-1-1-1
Standing Band Lateral Raises (straight arms) 3×12, rep tempo 4-0-1-0 rest 40 secs after superset
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