4x8 - Chest/Biceps...

AM: Metfit

Incline Dumbbell Press - 70lbs*

LeverEdge Bench - 235lbs*

*Superset

Hanging Ring Flyers. - 3x8 

Arm Blaster Rope Hammer Curl - 4x8 @ 90lbs*

Arm Blaster Standing Two Hand Kettlebell Curls - 4x8 @ 53lbs

*Superset

*Rested 15-30 seconds in between sets. 

Cash Out:  

Seated Calf Raises - 3x8- 70lbs

Rotational DB Curls - 3x8 @ 35lbs

Kettlebell Curl Farmers Walk - 53lbs

PM: Garage

Crush Curl - 8x8 @ 70lbs then, 16 reps @ 35lbs

This exercise will not only work your biceps but also your chest and forearm muscles. You don’t realize how much you use your chest muscles to “crush” until you try to hold heavy kettlebell in between the palms of the hands. 

To perform the kettlebell crush curl, you simply grasp the kettlebell on each side with a palms-facing grip. Squeeze as hard as you can This will serve to keep the kettlebell from falling to the ground.

Starting at the bottom position, your elbows will be fully extended and the kettlebell should be in front of the thigh area. Keep your back straight throughout this exercise. While squeezing the kettlebell, slowly curl the kettlebell up. Pause at the top and lower the kettlebell in a controlled manner, all the while "crushing" the kettlebell. It’s a lot harder than it looks! - Source: http://EzineArticles.com/1011029 #kettlebellcrushcurls #crushcurl #garagegym ##sobostrengthandconditioning #kettlebellrob