just finished up a really good workout. as i’m writing this i’m having a banana and washing it down with 50g whey protein shake. here is the routine
- high cable standing one arm curls superset one arm push downs 3×15-20
- cambered bar close grip preacher curls superset seated one arm overhead db ext 3×12
- straight bar standing curl superset dips 3×10-20
- seated db concentration curls superset close grip cable pushdowns 3×12
- db hammer curls superset cable kickbacks 3×12
- standing cable straight bar crunch 4×12
for cardio i did HIIT on the stair climber. 1 min on 5.0 then 3 min on 8.0 back in forth to 15 min once i got to 15 i did 9.0 for 1 min then 4.0 for 30 seconds back in forth till 20. it was pretty intense..give it a try!!