4 Way Neck: 1x20x6.0
1. Barbell Curl
2. Cable Tri Push Down
3. DB Curl
4. Supine DB Tri Ext
5. Hammer DB Curl
6. Dips
7. Seated BB Curl
8. C/S Tricep Kick Back
9. Concentration Curl
10. Over head Cable Tricep Ext
All exercises 5 sets of 20 reps. Combine an odd and an even exercise to SUPER SET. 10 exercises x 5 sets of 20 reps= 1000 reps for arms
Prowler: 8x40 No weight...just the frame as FAST as you can sprint
'Og around a mile with the DOG