Wednesday- Active Recovery Day / Grip Strengthening
30 Min light Cardio
Stretching
Plate Pinches 3x10
Forearm rope 3x10
Thursday - Arms
Overhead ropes 3x10
A-bar pushdowns 3x10
Tricep Kickbacks 3x 10
Hamer curls 3x10
Reverse curls 3x 10
E-Z bar curls 3x10
Single arm isolated dumbbell curls 3x10
Friday- Chest
Pec Deck 4x12
Flat Bench 4x12
Incline Bench 4x12
Upper and Lower Cable crosses 4x12
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