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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Advanced Prog.

W4/D4 Biceps/Triceps

5.0|45 min
BICEPS/TRICEPS: SEATED CURL MACHINE(DB ALSO OPTIONAL): - 1 warm-up set 15 reps for each arm - 4 working sets increasing weight each set 8-10 reps **drop set each set 1x w, static reps to failure, minimum of 5 reps each arm** STRAIGHT BAR CABLE PRESS DOWN: - 2 sets increasing weight each set 6-12 reps - 2 HEAVY sets 5-8 reps **super set each set with reverse grip pull down to failure, minimum 5 reps** CLOSE GRIP CABLE CURL: - 2 sets increasing weight each 8-12 reps - 2 sets HEAVY 5-8 reps **super set each set with overhead curl (high cable placement while seated on the ground) to failure, minimum 5 reps** SEATED OVERHEAD DB EXTENSION: - 2 sets increasing weight each 8-12 reps - 2 heavy sets 5-8 reps **drop set each set 1x to failure, minimum 6 reps** BARBELL SPIDER CURL: - 4 sets increasing weight each set 8-12 reps **super set each set with barbell drag curls to failure, minimum 5 reps** CLOSE GRIP BENCH 21’s: - 3 sets **no more than 2 minutes rest in between sets**

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