Conditioning + arms Day 2. Week 6.

Feeder workout

Machine row 15*100 

Reverse grip machine row 15 * 100

Machine Rear delt flyes 

54 * 35* 2

47 * 20 * 2

40 to failure

Hammer curl

10 * 10

25 * 8 * 3

Incline db curl

10 * 12 * 3

7.5 * 12 * 2

Tricep cable overhead extensions

3 sets to failure 

Standing db curl

12.5 * 10 * 3

Seated db overhead extensions

12.5 * 10 * 3

Incline db curl

10 * 8 * 3

Triceps rope pushdown 

1 set to failure 

Farmer walks with 40kg loaded per hand

20m to and fro: 22,21,22,22,22s

HIIT baby