Seems like tuesday will always have to be split as it just doesnt fit round life to do it ll in one - so straight after work i did arms - went like this....
Barbell curls
16kg x 10
21kg x 10
23.5kg x 10
26kg x 8, 6, 5 - all to failure
Triceps extensions (overhead dumbell)
13.5kg x 10
16kg x 10
18.5kg x 9,7,9,10 - all to failure
Some rest periods were longer than other - cooking!!
Next cam protein and carbs!!
2hrs later was time for heavy/double kettlebell swings - like this -
2hd swing
20 x 16kg x 2
15 x 20kg x 4
12 x 24kg x 6
1hd swings
5/5 x 24kg x 8
Double kbell swings
2 x 16kg - 10 x 5
More protein nd collapse!
Thats all time for r and r and some kip now sng
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