Скачать или смотреть My Training 2020 | Episode 5

The final session of the week was arm day. I loved this it’s probably one of my favorite programs I’ve ever written. I did it once a week on a Sunday and got the best pumps I’ve ever had for arms and shoulders.

It seems like a lot on paper but usually took me 50-60 minutes as there’s a lot of super sets and a giant set for shoulders.

(A1) Chin Ups 4x10
(A2) Dips 4x10

(B1) Bent Over Dumbbell Fly
(B2) Standing Lat Raise
(B3) Iso Holds Against Rack
(B4) Iso Holds Dumbbells at Top
(B5) Band Pull Aparts
(B6) Face Pulls

(C1) Spider Curl
(C2) Cable Tricep Extensions

(D1) Incline Bicep Curl
(D2) Overhead Rope Tricep Extensions

With arms and shoulders being weak points I put a lot of thought into this session and it really worked for me 💪🏼
#bodybuilding #armday #biceps