ARMS + Cardio
A great arm workout with a few new things. I switched triceps dips with close grip bench press, but I think that I’ll stick with triceps dips, as they fatigue my triceps more, because after the close-grip bench press, I still had lots of energy in my triceps for the rest of the workout. When I did the preacher curl 21’s, I had to use the straight bar, instead of the EZ curl bar, as both were being used, which allowed me to use more weight. However, another thing that contributed to me using more weight on the 21’s was the fact that two other guys were using the preacher curl bench which made me wait longer. Later, instead of doing high cable curls supersetted with tricep pushdown, I did DB hammer curls supersetted with rope pressdown. Finally, I went back to doing heavier wrist curls supersetted with lighter reverse wrist curls (instead of vice versa). Finished off with cardio as usual.
EZ curls
15×50
2×10x70
2×10x60
Close grip bench press
15×155
11×155
2×12x135
Preacher curls
4 x 21’s x 50
Overhead DB extension
2×15x70
12×70
12×60
Superset
Alternating DB curls
15×25s
12×25s
15×20s
Rope pressdown
10×55
2×12x45
Superset
Wrist curls
25×60
15×60
15×50
Reverse wrist curls
25 x rubber bar
2 x 20 x rubber bar
BIKE 30 minutes
