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  • Day 2: Arms: Triceps Pushdown - Rope Attachment

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    Arjun
    63 views2 pages
    The document outlines Jay's arm workout routine for the day, which includes 10 exercises targeting the triceps and biceps through movements such as triceps pushdowns, dips, lying triceps presses, close-grip bench presses, barbell curls, preacher curls, and hammer curls. Each exercise is prescribed as 3 sets of 10 reps with a 1 minute rest period between sets, along with the weight ranges Jay uses for each exercise.

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    The document outlines Jay's arm workout routine for the day, which includes 10 exercises targeting the triceps and biceps through movements such as triceps pushdowns, dips, lying triceps presses, close-grip bench presses, barbell curls, preacher curls, and hammer curls. Each exercise is prescribed as 3 sets of 10 reps with a 1 minute rest period between sets, along with the weight ranges Jay uses for each exercise.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    63 views2 pages

    Day 2: Arms: Triceps Pushdown - Rope Attachment

    Uploaded by

    Arjun
    The document outlines Jay's arm workout routine for the day, which includes 10 exercises targeting the triceps and biceps through movements such as triceps pushdowns, dips, lying triceps presses, close-grip bench presses, barbell curls, preacher curls, and hammer curls. Each exercise is prescribed as 3 sets of 10 reps with a 1 minute rest period between sets, along with the weight ranges Jay uses for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 2

    9/19/2019

    Day 2: Arms

    Triceps Pushdown - Rope Attachment


    3 sets, 10 reps (1 minute rest, Jay's Weight: 100-150 pounds)

    Dips - Triceps Version


    3 sets, 10 reps (1 minute rest, Jay's Weight: Bodyweight: 280-300 pounds)

    Lying Triceps Press


    3 sets, 10 reps (1 minute rest, Jay's Weight: 65-105 pounds)

    Close-Grip Barbell Bench Press


    3 sets, 10 reps (1 minute rest, Jay's Weight: 185-245 pounds)

    Triceps Pushdown
    3 sets, 10 reps (1 minute rest, Jay's Weight: 120-180 pounds)

    Barbell Curl
    3 sets, 10 reps (1 minute rest, Jay's Weight: 95-135 pounds)

    1/2
    9/19/2019

    Preacher Curl
    3 sets, 10 reps (1 minute rest, Jay's Weight: 85-125 pounds)

    Dumbbell Bicep Curl


    3 sets, 10 reps (1 minute rest, Jay's Weight: 45-65 pounds)

    Hammer Curls
    3 sets, 10 reps (1 minute rest, Jay's Weight: 65 pounds)

    Reverse Barbell Curl


    3 sets, 10 reps (1 minute rest, Jay's Weight: 85-105 pounds)

    2/2

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