WEEK 1 - DAY 5 (FRIDAY) ARMS (BICEPS & TRICEPS)

**NOTE THAT EVERY EXERCIZE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET  45 SECONDS**

WARM UP AS PER VIDEO

REVERSE GRIP EZ BAR TRICEP PRESS DOWN CABLE OR/  STANDING OR LAYING REVERSE GRIP SKULL CRUSHER

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

 OVERHAND (NORMAL GRIP) TRICEP PRESS DOWN OR/ STANDING OR LAYING SKULL CRUSHERS

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

CLOSE GRIP BENCH PRESS (WHEN GOING TO FAILURE  HAVE A SPOTTER HERE)

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

TRICEP ROPE PUSHDOWNS

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

REVERSE GRIP BICEP CURLS EZ BAR (CABLE OR FREE WEIGHTS)

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

DUMBELL HAMMER CURLS 

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

STRICT BARBELL CURLS/OR DUMBELL

1 SETS OF 15 REPS 70% OF MAX (NOT TO FAILURE)

INCREASE THE WEIGHT

1 SET OF 12-15 (NEAR FAILURE)

INCREASE THE WEIGHT

2 SETS OF 10 REPS TO FAILURE BUT REST PAUSE AT 10 (once failure is reached) AND GET TO 12 TO 15 REPS

5-10 MIN COOL DOWN AS PER VIDEO