3/17/16 – Week 2, Day 4 – Post Meet Volume Training – Arms

  • Stretch and Warm-Up
  • Rope Pressdowns 
    • Sets of 15, 12, 10, 10, and 8
  • Single Arm Pressdowns – 5×10
  • Skull Crushers – 4×12
  • Dumbbell Curls – 4×10
  • Single Arm Dumbbell Preacher Curls – 4×10
  • Reverse Curls– 3×15
  • Cable Ab Pulldowns – 4×15
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