4/1/16 – Week 4, Day 4 – Post Meet Volume Training – Arms

  • Stretch and Warm-Up
  • Hammer Curls – 3×12
  • EZ Bar Curls – 3×8
  • Preacher Curls – 4×10
  • V-Bar Pressdowns
    • 1×15, 1×12, 1×10, 1×8
  • Single Arm Pressdowns – 5×10
  • Slight Incline Skull Crushers – 4×15
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