Heavy Density Training - Arms...

MB Bar Curls - 3 sets - 66lbs

Close-Grip Push Ups - 3 sets @ BW

Triceps Extensions - 3x8 - 66lbs 

Band Curls - 3x8 - Blue

Cash Out: 

Isometric Flex x2

Roof L-Sit Chin Ups - 2x5

* Sets of 5-4-3-2-1 (15 second rest)

AVG HR - 121 BPM

MAX HR - 142 BPM

@ LHP

Heavy Density Training - Arms...

Barbell Curls - 2 sets - 95lbs 

Rope Push Downs - 2 sets - 120lbs

Dips - 2 sets - 70lbs  

*then  15 reps at bodyweight

Hammer Curls - 2x8 - 45lbs 

* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5  

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out:

Barbell Curls - 21s - 2 sets - 45lbs

Rope Curls - 10-1 - 70lbs - 55 reps 

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 90lbs  

Neutral Grip DB Bench Press - 2 sets - 70lbs  

Dips - 2 sets - 60lbs  

Hammer Curls - 2x8 - 40lbs then, after last set: 35x1, 30x2, 25x3, 20x4, 15x5 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 
Ez Bar Curls 21s - 2 sets - 45lbs
Close Grip Push Ups - 2X15

Heavy Density Training - Arms...

Strait Bar Curls - 2 sets - 85lbs 

Neutral Grip DB Bench Press - 2 sets - 65lbs 

Dips - 3 sets - 50lbs 

Hammer Curls - 3x8 - 35lbs 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 3 sets - 45lbs

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 80lbs 

Close-Grip BP - 2 sets - 185lbs

Neutral Grip DB Bench Press - 3x8 - 60lbs 

Cable Curls - 3x8 - 42.5lbsx1/37.5lbsx2 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 2 sets - 45lbs

Heavy Density Training - Arms...

EZ Bar Curls - 3 sets - 80lbs - 75 reps

Close-Grip BP - 3 sets - 175lbs - 75 reps

Neutral Grip DB Bench Press - 3x8 - 50lbs

Cable Curls - 3x8 - 37.5lbs each arm

Cash Out: Hammer Curls

45x1, 40x2, 35x3, 30x4, 25x5 - AFAP

* Sets of 5-4-3-2-1 (15 second rest)

Heavy Density Training - Arms...

Barbell Curls - 2 sets - 100lbs

Rope Push Downs - 3 sets - 110lbs  

Dips - 2 sets - 75lbs  

*then  15 reps at bodyweight

Hammer Curls - 2x8 - 50lbs 

* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5  

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 3 sets - 45lbs

Heavy Density Training - Arms...

Barbell Curls - 2 sets - 95lbs 

Rope Push Downs - 2 sets - 100lbs  

Dips - 2 sets - 70lbs  

*then  15 reps at bodyweight

Hammer Curls - 2x8 - 45lbs 

* after last set of hammer curls: 40x1, 35x2, 30x3, 25x4, 20x5  

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 2 sets - 45lbs

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 90lbs  

Neutral Grip DB Bench Press - 2 sets - 70lbs  

Dips - 3 sets - 60lbs  

* Hammer Curls - 3x8 - 40lbs

* After last set of hammer curls: 35x1 30x2, 25x3, 20x4, 15x1 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 2 sets - 45lbs

Heavy Density Training - Arms...

Strait Bar Curls - 2 sets - 85lbs 

Neutral Grip DB Bench Press - 2 sets - 65lbs 

Dips - 3 sets - 50lbs 

Hammer Curls - 3x8 - 35lbs 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 3 sets - 45lbs

Heavy Density Training - Arms...

EZ Bar Curls - 2 sets - 80lbs 

Close-Grip BP - 2 sets - 185lbs

Neutral Grip DB Bench Press - 3x8 - 60lbs 

Cable Curls - 3x8 - 42.5lbsx1/37.5lbsx2 

* Sets of 5-4-3-2-1 (15 second rest)

Cash Out - 21s - 2 sets - 45lbs

Heavy Density Training - Arms...

EZ Bar Curls - 3 sets - 70lbs

Close-Grip BP - 3 sets - 175lbs

Neutral Grip DB Bench Press - 3x8 - 50 

Cable Curls - 3x8 - 37.5lbs each arm 

* Sets of 5-4-3-2-1 (15 second rest)