arm day day! 12 30 06
yea i kno it’s late but it’s here
BICEPS
BARBELL CURLS EZ CURL BAR
warm
1st set 20lbs 20 reps warmup
2nd set 50 lbs 10reps
3rd set 70lbs 15 reps
4th set 90lbs 12 reps
5th set 110lbs 15 reps
DUMBELL STANDING CURLS
one set 40 lbs 15 reps
NCLINE SEATED DUMBBELL CURLS
1st set 30lbs 10reps
2nd set 40lbs 12reps
3rd set 50lbs 8reps—slow and squeezed harder
CONCENTRATION CURLS –FREE FORM NO SUPPORT BENT OVER
1st set 30 lbs 12 repss
2nd set 40lbs 10 reps
3rd set 50lbs much as i can do—u do u the math
TRICEPS
STRAIGHT ARM PUSH DOWNS WIDE BAR
warm up 20 reps 50lbs
1set 70 lbs 10 reps
2nd set 100 lbs 12 reps
3rd set 120lbs 15 reps
SKULL CRUSHERS— FORE HEAD AND PUSH UP KEEPING TENSION ON TRIS BOUT 7 INCHES
1st set 20lbs 15 reps
2nd set 40lbs 10 reps
3rd set 60lbs 8 reps
PUSHDOWNS WITH ROPE
1st set 50lbs 20 reps
2nd set 70lbs 15 reps
3rd set 80lbs 10 reps
BENCH DIPS
one set 2 failure….done slow and squeezed harder
ABS
leg raises on bench 2 sets of 25 reps
