May 15, 2015

Friday - Arms

Sometimes on arm day I like to superset the bicep and tricep workouts, simply because these muscles aren't too big and supersetting keeps the intensity of the workout to a reasonable level. If my forearms get too sore between sets I'll usually take an extra 30 seconds or so to stretch my arms out before continuing.

Seated Alternating Dumbbell Curls:

  • 50lbs x 7, 12
  • 45lbs x 10, 8

Cable Rope Press:

  • 85lbs x 25
  • 125lbs x 16, 12
  • 110lbs x 15

Cable Ez-Bar Curls:

  • 95lbs x 18, 15
  • 110lbs x 15, 15

Cable One-Arm Extensions:

  • 40lbs x 15, 15, 15, 15

Incline Dumbbell Curls:

  • 15lbs x 20, 15, 12, 12

Incline Dumbbell Extensions:

  • 35lbs x 12, 12, 10, 19

Machine One-Arm Preacher Curls:

  • 70lbs x 10, 10
  • 50lbs x 12, 14

Machine Tricep Extensions:

  • 90lbs x 15, 15
  • 110lbs x 10, 10