DINOSAUR ARMS

JULY 19 JUIJITSU

JULY 20

EZ bar Curl 3 x 5 (pyramid up)(25, 115, 200) 2 x 5 250 curl dragging up my body)
Dips (head down for chest more) 4 x 10 (bodyweight)
2" Thick barbell Reverse Curls 3 x 5(110) (palms down) (warm up) 2 x 5 (180)
Close Grip Bench 2 x 5 (pyramid up) 3 x 5 (245)
Bench Dip 1 x 60 (bodyweight)
1 Arm DB Press 4 x 5 (85 lbs.) each
1 Arm Preacher machine Hammer Curl (with a thumb up grip) 4 x 10 (110)

Hang from a chin up bar 1x (Grip exercise as well as stretch the back)
#1 Gripper til failure each hand. CAPTAINS OF CRUSH Grippers www.ironmind.com