May 18, 2015

Monday - Arms

Hit arms today; I usually hit arms at least twice a week just because I want them to grow a bit faster. Decided to switch it up from the last arm session and instead of supersetting biceps with triceps I just did biceps first and finished with triceps. Don't forget to keep the reps controlled and feel the contraction.

EZ-Bar Curl

  • 80lbs x 12, 12, 12, 12

Leaning Concentration Curls

  • 45lbs x 8, 8, 7, 7, 7

Single Arm Machine Preacher Curl

  • 30lbs x 12, 12, 12, 15

Close Grip Pressdown (elbows angled outward)

  • 70lbs x 15, 15, 16, 15

Two-handed Dumbbell Overhead Extention

  • 70 x 15
  • 80 x 12, 12
  • 90 x 10

Incline Bench Dumbbell Extension

  •  35lbs x 15, 15, 15, 12

Machine Dip

  • 225lbs x 15, 15, 15, 15