12. Heavy Arm Day

  Went good. The bench press felt great. Up to this point I felt the wrong muscle activating. Bench Press felt good and effective this time around. May need to increase reps or weight.

  The rest of the exercises did not feel as effective as normal. I tried going up in weight for a couple and it went ok but I even when I did a drop set I did not get the muscle activation I am used to. 

Bicep Curls went really good. I dropped the weight and did more reps. It was very effective. I will stick to this next time. 

---Heavy Arms:

Dumbell Bench Press 5x8

Bent Over Row 2x6 30

Drop 2x6 20

Super Set 3x10

(Curls to shoulder press

Hammer Curl to tricep kickback 

Bench Dips)

Lateral Raises 2x10

Reverse Flies 2x10

Curls 2x15-20