Arms

I messed up this week by doing both chest & shoulders on Monday. That pretty much left me with a throw away day (today). I decided to just do some arms and cardio. Going forward, my plan is to work out 4 days per week. Day 1 will be Shoulders, Day 2 Jeffersons & Back, Day 3 Chest, Day 4 Super Deads. Within those days I will work in some arms at some point. I plan on doing cardio on three of those days, and abs twice per week. 531 will be run with OHP, Jeffersons, and Super Deads.

Cross Body DB Curls: 35's/8 each, 35's/8 each, 35's/8 each

Plate Loaded Seated Curl Machine: 70/10, 70/10, 70/8, 70/8

Seated DB Triceps Extension: 60/15, 80/8, 80/8

Single Pulley Rope Pushdown: 50/10, 50/10, 50/10, 50/10 (this was the heaviest feeling pulley pushdown I've ever used)

TRX Rows: 10, 10, 10

HIIT cardio (run 1 minute, walk 1 minute, 8 times. Speed range is 8.0-9.6 on a 1.0 incline)