FRIDAY – ARMS
I am a day late in posting this but I had a great arm workout yesterday just the same. I swapped things up a little and started with triceps this time. I also finished with a bi-tri superset that really put the stamp on the day.
I got a late start and cardio took the hit. With being 45 minutes late to the gym I only had time for 10 minutes on the elliptical.
TRICEPS
Rope Pushdowns – 3 warm-up sets of 25/20/15 @ 50, 3 working sets of 10 @ 90
Kickbacks – 12 @ 25, 12 @ 25, 12 @ 30
Close-grip Bench Press – 1 warm-up set of 15 @ 50, 1 working set of 12 @ 75 and 2 sets of 12 @ 85
BICEPS
Concentration Curls – 12 @ 30, 10 @ 35, 10 @ 35
BB Curls – 8 @ 50, 7 @ 55, 6 @ 60
FINISHING SUPERSET
DB Preacher Curls – 12 @ 30, 10 @ 35, 8 @ 40
Bench Dips – 3 sets of 20
A much deserved weekend off then I start the last week of this 8 week cycle.
April 28, 2007 at 9:20 am
Nice finish. Love those supersets to finish off a session so you can walk out of the gym with a nice pump.
April 28, 2007 at 9:47 am
my feeling exactly. Our cardio equipment is in another room so I like to walk in there pumped and drenched from a strong finish to a great workout.
I checked out your page - you are looking great. Keep up the hard work.
April 28, 2007 at 10:28 am
Thanks. I am in awe at your ability to hit the cardio machines right after a gruelling workout. Keep it up, the changes in your physique are nothing short of miraculous.