THAT 90’S LOOK ARMS/CALVES/ABS
Day
Date
Time
Weight
Sleep
Stress
Mood/Notes
Exercise
A1
Sets
Reps
Seated cable cross extensions
3
10-12
A2
Machine preacher curls
3
10-12
B1
banded smith machine JM press
3
5-8
B2
DB hammer curls
3
6-8
C1
Seated overhead rope extensions
3
10-12
C2
incline DB curls
3
10-12
D1
Standing Calf Raises
2
12-15
E1
Hanging Leg Raises
2
Notes
Superset
Superset
Superset
BW AMRAP
PUMP WORK GIANT ARM GIANT SET DEATH
Complete as giant set.
2 rounds, 30 seconds rest between rounds *small
A1
seated cable high "pulse" curls
2
20*
ROM in shortened range **small ROM in
lengthened range
2 rounds, 30 seconds rest between rounds *small
A2
standing cable curls
2
20
ROM in shortened range **small ROM in
lengthened range
2 rounds, 30 seconds rest between rounds *small
A3
seating incline "pulse" curls
2
20**
ROM in shortened range **small ROM in
lengthened range
A4
iso stretch
2
30
2 rounds, 30 seconds rest between rounds *small
ROM in shortened range **small ROM in
seconds lengthened range
2 rounds, 30 seconds rest between rounds *small
A5
upright rope "pulse" extensions
2
20*
ROM in shortened range **small ROM in
lengthened range
2 rounds, 30 seconds rest between rounds *small
A6
lean forward rope extensions
2
20
ROM in shortened range **small ROM in
lengthened range
2 rounds, 30 seconds rest between rounds *small
A7
overhead rope extensions
2
20**
ROM in shortened range **small ROM in
lengthened range
A8
iso stretch
2
30
2 rounds, 30 seconds rest between rounds *small
ROM in shortened range **small ROM in
seconds lengthened range
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