ARM DAY:
SUPERSET #1:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm lying dumbbell extensions
SUPERSET #2:
- 3 sets alternating dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs
GIANT SET #3:
- 3 sets barbell drag curls with a drop set on each supersetted with 3 sets barbell skull crushers supersetted with 3 sets narrow grip barbell chest press supersetted with 3 sets reverse grip barbell press
GIANT SET #4:
- 3 sets band curls both hands at the same time and alternating curls supersetted with 3 sets reverse grip band curls at the same time and alternating curls supersetted with 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand band pushdowns supersetted with 3 sets one hand hammer grip band pushdowns supersetted with 3 sets one arm band rope pushdowns torquing the wrists outward at the bottom of each rep
MEALS:
- 5 protein/oats shakes
- 1 food meal of 1/2Lb extra lean ground turkey breast with 2 cups steamed basmati rice
- 1 food meal of 10 egg whites and 7 rice cakes
SUPERSET #1:
- 3 sets alternating dumbbell curls supersetted with 3 sets one arm lying dumbbell extensions
SUPERSET #2:
- 3 sets alternating dumbbell hammer curls supersetted with 3 sets one arm dumbbell kick backs
GIANT SET #3:
- 3 sets barbell drag curls with a drop set on each supersetted with 3 sets barbell skull crushers supersetted with 3 sets narrow grip barbell chest press supersetted with 3 sets reverse grip barbell press
GIANT SET #4:
- 3 sets band curls both hands at the same time and alternating curls supersetted with 3 sets reverse grip band curls at the same time and alternating curls supersetted with 3 sets one arm reverse grip band pushdowns supersetted with 3 sets one arm overhand band pushdowns supersetted with 3 sets one hand hammer grip band pushdowns supersetted with 3 sets one arm band rope pushdowns torquing the wrists outward at the bottom of each rep
MEALS:
- 5 protein/oats shakes
- 1 food meal of 1/2Lb extra lean ground turkey breast with 2 cups steamed basmati rice
- 1 food meal of 10 egg whites and 7 rice cakes