@CARLOS_THOMASJR_
2.5 weeks out from Qualifier
6.5 weeks out from NPC Nationals
💥Coached by: @PTUOR
💥Training Program by: @KYLE_SMITH_FIT16
💥Gym: @TRAININGCENTERGYM
ARM WORKOUT:
1️⃣Tricep Rope Extension
- 3x15-20 (last set soon as you fail - drop weight hit many as you can - heavy enough you can’t get more than 10, 3sec eccentric hard squeeze on the ext)
Rest 60-70sec between sets.
2️⃣Tricep single arm kick backs
- 2x12 reps (soon as you are done the 2nd arm rest)
- 30sec and go back to first arm
75sec rest before going into your 2nd set.
3️⃣Tricep dip machine
- 1x10-12
- 2nd 10-12 drop weight and repeat.
- 3rd set same as 2nd set.
Rest 60-75sec between sets (3sec eccentric 1sec hard squeeze on contraction each rep on all sets).
4️⃣Preacher curl machine
- 2x12-15 (last set single drop for no more then 10 reps)
Rest 60-70sec between sets.
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