A great arm session for pump and a double day vlog
3 Supersets: Rope pushdowns 10-12 reps + reverse grip bench press 10-12 reps
3 Starvation Sets overhead rope tricep press in cable cross. Holding arms over the head when resting between sets.
3 sets pushdowns with a straight bar in cable cross.
3 set supersets: EZ barbell curls + curls with straight bar in cable cross
2 set hammercurls 10 reps
2 set sitting dumbbell curls on incline bench
Then I took my 10g of bcaa and went over to the squat rack for a leg session.
10 sets of squats at 100kg, 10 reps each.
Post workout meal: 30 g Whey protein and 65g of oats