After 12h job

Wednesday is a bit easier:

1. SQUAT; 5x, 5x, 5x, 5x
2. MILITARY PRESS; 5x, 5x, 5x, 5x
3. DEADLIFT; 5x, 5x, 5x, 5x
4. TABATA CYCLE: u know the drill ;) 

 

Biceps/triceps workout

I modify biceps/triceps workout:

1. Lying cable curls: 15x, 12x, 10x, 10x, 8x

2. Cable push-down: 15x, 12x, 10x, 10x, 8x

3. Incline dumbbell curls: 10x, 8x, 7x, 6x

4. Close-grip bench press: 15x, 10x, 8x, 6x

5. Single arm preacher curls: 15x, 12x, 10x, 8x

6. Ez bar skull crusher: 15x, 12x, 10x, 8x

7. Hammer curls: 10x, 8x, 8x, 6x

8. Bench dips: 15x, 12x, 10x, 8x

I hope i don`t feel too much pain in my arms tomorrow!