4/8/16 – Week 5, Day 4 – Post Meet Volume Training – Arms

  • Stretch and Warm-Up
  • V-Bar Pressdowns –4×12
  • Dips – 4×10
  • Band Pressdowns – 4×20
  • Dumbbell Curls – 4×10
  • Preacher Curls – 4×8
  • Barbell Curls – 4×6
  • Reverse Curls – 2×15
  • Deficit Push-Ups – 3 Sets to Failure
  • Hanging Leg Raises – 4×10
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