RRC – WEEK 6 DAY 2
I was able to get in a rare Saturday workout this morning. I worked bi’s and tri’s and really put them through their paces.
BICEPS/TRICEPS
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Alternating DB Curls (slow and strict) – 15 @ 20, 13 @ 25, 6 @ 30, 6 @ 30
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Standing BB Curls (long bar) – 10 @ 55, 8 @ 65, 6 @ 65
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Standing EZ-bar Curls – 12 @ 30, 10 @ 40, 9 @ 40, 6 @ 40
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Alternating DB Hammer Curls – 12 @ 15, 10 @ 15, 8 @ 20, 7 @ 20
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Rope Pushdowns – 20 @ 60, 20 @ 70, 15 @ 70
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Overhead DB Extensions – 8 @ 55, 10 @ 55, 8 @ 65
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DB Kickbacks (both arms simultaneously) – 3 sets of 10 @ 15
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Machine Extensions – 15 @ 50, 10 @ 70, 10 @ 70
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