day 3 workout biceps, triceps and calfs
warm up with 21s super set with diamond push ups
1-Barbell curls 8,8,6,6 super set Close grip bench press 8,6,6,6 drop the weight halfway and do 15-20reps last set
2-Preacher curls 10,8,8,6 super set barbell skull crushers 10,10,8,8
3-Hammer grip dumbbell curls 10×4 super set rope over head extensions 12×4
4-spiderman curls 20reps super set underhand cable press downs 10×4 drop overhand press downs 15×4
calf’s
Seated calf raises 15×4 super set standing calf raises toes in 15reps tows out 15 reps x4
take a minute break between each super set. remember you are here to put on size so you are doing everything in a slow movement.
