A. Warm-Up
3 min bike
100 walking lunges
Mt. Climber with reach x 4 (each)
Push-up x 8
Elbow Plank T-rotation x 4 (each)
Single Leg RDL x 8
B. Strength
Front Squat (10-10-5-3-3-3-1)
C. Superset
Four sets of,
28 method curls (7 Regular, 7 Slow, 7 Top Half, 7 Bottom Half)
Push-Down x 20
D. Giant Set
Three sets of,
Preacher Curl x 12 close, 12 wide
Bench Dip x 20
Hammer Curl x 12
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