November 7th - arms!
After looking at my pictures I thought I needed to improve my arms a bit more, so I have split them out into thier own workout. here is what I did:
Seated dumbell curls - 60lbs for 10, 9, 8
Inclined dumbell curls - 40lbs for 3 sets of 10
Drag curls on the smith machine - 145lbs for 3 sets of 10
Cable curls preacher style over the head - 30lbs for 15 35lbs for 12, 10
Skull crushers superset with narrow grip presses - 110lbs for 3 sets of 12 each
behind the neck dumbell extensions - 90lbs for 3 sets of 10
Superset - pressdowns (80lbs for 12, 10, 10) superset with dips (3 sets of 20)
Great workout. My arms will be sore for my swim tomorrow.
Chest is getting very sore after yesterday’s workout. probably from the 105lb dumbell inclines presses and 60lb inclined flyes. ouch.
