Arms #68

Arms

• Explosive Curl
• 4 sets x 10 reps
• Load barbell with light weight and perform curls by explosively tossing the bar into the air.
• Preacher Curl
• 16, 12, 10, 8 reps
• Skull Crusher
• 16, 12, 10, 8 reps
• Partner DB Curl/Bench Dip Combo
• 3 rounds
• Partner 1: Complete standing dumbbell curls x 10 reps (each arm).
• Partner 2: Performs bench dips nonstop until Partner 1 completes his set.
• Switch positions. 1 round = each partner completes both exercises.
• Tri Extension Burnout
• 4 rounds
• Complete 8 reps with at least 4 different weights.

Niko C.
Fireman 

Chest #68

Chest

• Spiderman Push-up
• 4 sets x 12 reps
• Bench Press
• 12, 10, 8, 6, 4 reps
• Incline Bench
• 12, 10, 8, 6, 4 reps
• Wide Unstable Bench
• 5 sets x 10 reps
• Hang equal kettlebells or dumbbells from ends of barbell.
• 3-Position Push-up
• 3 rounds
• Elevate feet on bench and perform push-ups until failure.
• Lower feet to floor and go immediately into regular push-up until failure.
• Place hands on the bench and continue push-ups until failure.
• This equals 1 round.

Niko C.
Fireman