Sunday: Rest day, 30 min morning cardio


Saturday:

Arms workout:

Gain in reps and weight all around.

This concludes 3 week with the new routine. Happy on how my body responded.
The next round will have the same focus exercises, but with less reps.
The secondary movements will be different for the next three weeks.

Barbell curl: 2 warms, 100/6 120/6,6
Tricep pressdown: 2 warms, 70/6 80/6,6
Rope curl: 2 warms, 65/8 70/7
Rope ext: 2 warms, 35/9 40/8

10 min cadio cooldown.