hellomycognomen

Routine 1

1. Chest barbell incline 2 waves of 10/8/6
2. Chest barbell flat bench 2 waves 10/8/6
3. Chest dumbbell floor press 2 waves 10/8/6
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4. Dumbbell biceps alternating curls x2 sets
5. Dumbbell biceps alternating hammer curls x1 sets
6. Cable triceps pushdowns with straight bar overhand grip x3 sets
7. Cable biceps with straight bar x2 sets
8. Cable biceps alternating hammer no attachment x2 sets
9. Cable triceps single arm pushdowns neutral grip no attachments x2 sets
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10. Shoulder dumbbell raises both arms together, leaning over for rear, then lateral, then front raises x2 sets, after 2nd set I do only lateral and front raises drop sets to failure
11. Shrugs x3 sets max reps
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12. Chest barbell flat bench 100 reps
13. Reduce weight repeat for another 100 reps
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14. Forearm wrist extensions 100reps
15. Forearm barbell behind the back wrist curls x3sets max reps