Arms #3:
Bench Press 2.5 lb plates get up to 5 plates on each side. 10 set pyramid
Start by doing 10 reps with bar only
Add one plate each side, do 20 or 15
Add one plate each side, do 15 or 10
Add one plate each side, do 10 or 7
Add one plate each side, do 5 or 3
Then do in reverse..
Bent over row
Long bar and v-bar to pull up on. Drop set of 10 reps each. Bend knees a bit and pull shoulders back
10 lbs, 10 reps
20 lbs, 10 reps
30 lbs, 10 reps
40 lbs, 10 reps
50 lbs, 10 reps
Then in reverse
Incline chest press machine – 10 lbs (the individual arm one in the corner) 4 sets of 12 (or 10 if need be)
Seated Cable Row (machine) 70 lbs – 4 sets of 12
Shoulder exercises with red band – 3 sets of 10 each. One exercise each set then start over again
Range of motion circles (wrap around hands and bring from front to back and back to front
Rear delt fly (straight out in front of face, and pull out to side)
Lateral Raise – step on red band and pull out laterally to side to shoulder length, controlled motions up and down
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healthytyra 