Arms smasher

After briefly scooting over the actual workouts i opened the page on week 2 Monday. Chest and Arms.

A simple flat bench 100kg for 8 x 3, inc d/bell 33kg 8 x 3 does the chest, moving on to the fun(?) bit.

Compound Sets: a set of exercises for 1 body part immediately followed by another set on the same body part. Similar to supersets but keeping same body part.

Tris

30 lying extensions – 30 close grip bench  2 min rest

30 lying extensions – 30 close grip bench  2 min rest

30 lying extensions – 30 close grip bench  2 min rest

30 rope push downs – 30 overhead cable extensions 2 mins rest

30 rope push downs – 30 overhead cable extensions 2 mins rest

30 rope push downs – 30 overhead cable extensions 2 mins rest

Bis

30 incline d/bell curls – standing alternating d/bell curls 2 mins rest

30 incline d/bell curls – standing alternating d/bell curls 2 mins rest

30 incline d/bell curls – standing alternating d/bell curls 2 mins rest

30 hammer curls – 30 cable curls 2 mins rest

30 hammer curls – 30 cable curls 2 mins rest

30 hammer curls – 30 cable curls 2 mins rest

A total of 360 reps for bis and 360 reps for tris (after chest). My arms were pumped like rocks, a quick measurement no bigger though : (

This workout hurts. A lot!