OVER 40 MUSCLE

After dropping of the oldest (and heir to the over40muscle empire) with my mom, I headed out to do a rugged arm workout. I alternate arm workout each week between a tri-set routine and straight set routine for biceps. I think I mentioned in an earlier post that I got the bicep workout from an article on Lee Haney. This week was the straight set week for biceps. The tricep routine remains the same each week for now.  Immediately after the workout I was able to get some pics in the locker room using my new digital camera (thanks to our tax refund). They came out ok but I am still getting used to the settings. You will still be able to see some progress. Check out my progress pics if you want to see them.

Then, I headed to the cardio room and knocked out a 30-minute interval session on the elliptical. In that time is logged 5067 strides and burned 401.0 calories (or so says the digital know-it-all display on the machine). I have my doubts as to how accurate those things really are.

BICEPS
Standing Barbell Curls - 5 sets of 8
Preacher Curls - 4 sets of 12
DB Concentration Curls - 3 sets of 15
Incline DB Curls - 2 sets of 12, 1 set of 8
*This was the first time in a long time I had tried this move. It really works the arms and I had to drop down a few pounds from what I wanted to curl to get the reps. I’m glad I only have to do these every other week.

TRICEPS
Rope Pulldowns - 3 warm-up sets of 25/20/15, 4 working sets of 10-12
Overhead DB Extensions - 3 sets of 12
Close-grip bench press - 4 sets of 15
Bench Dips - 3 sets of 10

Will try to get in another cardio session tomorrow.

This entry was posted on Friday, March 23rd, 2007 at 12:01 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.