Sunday April 24th

Started off the morning with Joint Mobility work.

Then the evening was back and arms.

Started off with 3 sets of 10, 6 and 5 for Weighted Pull-ups, resting about 30 seconds between sets.

Moved onto 3 sets of 4, 3 and 3 for Bent Rows in a "Super Slow" fashion.

Then hit 3 sets of 60, 45 and 30 seconds each for Rickson Gracie's Swimming Back Extensions Movement, resting 30 seconds between sets.

From there it was 3 sets of 10 per side for 1-arm Hammer Curls, resting about 30 seconds between sets.

Then it was 3 sets of 6 per side for 1-arm Dumbbell Concentration Curls, resting about 30 seconds between sets.

Moved onto 3 sets of 15 Weighted Triceps Chair Dips, resting about 30 seconds between sets.

Then hit 3 sets of 10 for DVR Reverse Grip Triceps Extensions, resting about 30 seconds between sets.

Finished off with Barbell Reverse Wrist Curls for 3 sets of 9, 10 and 10, resting about 30 seconds between sets.

Great stuff!!