OUTDOOR FUN 

We are working on Hryertrophy training cycles and this is Number 3 …… If you missed Monday or Wednesday program please do it …… come in to open gym and get them done if you can.

We will have 3 more training programs then back into 1RM WEEK. 

Cardio warm up or WEAK SKILL 

Day  3  (Arms – Bi/Tri Superset)

DB  Seated Hammer curls     3 sets x 8-15

DB Tri Kickbacks              3 sets x 8-15

BB  Upright Row              3 sets  8-15 arm wide 

DB Seated curls               3 sets x 8-15   

BW Bench Dips/rings       3 sets x 8-15

BB Reverse Curls            3 sets x 8-15

BB  Wrist Curls                3 sets x 8-15

BP  Band Rotation          3 sets x 8-15