WOD: Requesting Fly-By

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An Arm Workout That Will Generate Huge Pumps

Sometimes you have great workouts. This was a Monday workout. Had a full rest day. Felt refreshed. I was going to need it because this workout week I will hit 5 sets of 6 reps on my big 4 lifts.

Double Bicep Curls with Maverick Top Gun

Once I got my big work done I worked out with some friends and blew up my arms in the latter half of the workout. I really like supersetting biceps and triceps for that massive pump. It was time to switch to guns.

WOD: Requesting Fly-By 2015-09-14

A. BB Shoulder Press: 5 x 6 reps

B. BB Deadlifts: 5 x 6 reps

C. BB Bench Press: 5 x 6 reps

D1. Cable Kayak Rows L/R: 4 x 8 reps (3.0.1.0)
D2. Cable Pushdowns: 4 x 8 reps (3.0.1.0)

E. Cable W-Pulldowns: 4 x 8 reps (3.0.1.0)

F. Smith Reverse Grip Tricep Press: 4 x 10 reps (3.0.1.0)

G. Cable (low) Hammer Curls 2 pumps at top w/ rope: 4 x 8 reps (3.0.1.0)

H1. Cable (high) Tricep Extensions (neutral grip) L/R: 4 x 10 reps (3.0.1.0)
H2. Cable (high) Bicep Curls L/R: 4 x 10 reps (3.0.1.0)

I1. Cable (low) Bicep Curls w/ fat grips w/ 2 handles: 4 x 10 reps (3.0.1.0)
I2. Cable (low) Tricep Extensions (bent over) w/ fat grips: 4 x 10 reps (3.0.1.0)

Devour!

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