Cut Day 143 - Arms + abs

1. 7. 2026 Warmup - treadmill 5 min, medium speed 1. Exercise: Dumbbell curl 1. set - 12 x 17,5 kg 2. set - 9 x 17,5 kg (phone fell over :/ ) 3. set - 8 x 17,5 kg 2. Exercise: EZ-bar curl 1. set - 12 x 25 kg 2. set - 8 x 30 kg 3. set - 7x 30 kg + drop set 3. Exercise: Triceps pushdown 1. set - 12 x 55 kg 2. set - 9 x 59 kg 3. set - 8 x 59 kg 4. Exercise: Overhead triceps extension 1. set - 12 x 50 kg 2. set - 10 x 60 kg 3. set - 9 x 60 kg 5. Exercise: Rope triceps extension 1. set - 10 x 27 kg 2. set - 9 x 27 kg 3. set - 9 x 27 kg + drop set 6. Exercise: Pronated cable curl 1. set - 12 x 32 kg 2. set - 9 x 36 kg 3. set - 7 x 36 kg 7. Exercise: Wrist curl 1. set - till failure x 50 kg 2. set - till failure x 50 kg 3. set - till failure x 50 kg 8. Exercise: Cable crunch 1. set - 15 x 68 kg 2. set - 12 x 73 kg 3. set - 8 x 77 kg 4. set - 8 x 77 kg 9. Exercise: Leg raise 1. set - 10 x 12,5 kg 2. set - 9 x 12,5 kg 3. set - 9 x 12,5 kg 4. set - 9 x 12,5 kg Cardio - 1 hr 30 min evening walk