Tricep Day
-Ring Tricep extensions superset w/ laying ez bar tricep extension 3x max
-Kickbacks 2x max
-About 250 reps of lightweight one arm cable press, overhead, and other extensions
Focus on control and being aware of the constant tension.
Another trick when you do overhead squeeze your bicep on the way down. This will cause the blood to flow to the opposite side of the arm= more muscle fiber torn and better pump.