Arms / Calves

Smith seated calf raise / Drag curl - Cable curl / Tricep extension

3x 20/ 10-10/ 10 | 1:1:2:0 | No rest

Smith close grip bench press / Dumbbell curl (pronated concentric-Supinated eccentric)

4x12-7 | 1:1:3:2 / 1:1:2:1 | No rest

Supported Sampson curls

3x10 | 1:3:3:0 | No rest

Seated smith overhead tricep extension / Incline dumbbell curls

4x10-12 | 1:1:2:0

#arms #calves