11.6.09 Day 5
Full body workout with emphasis on bicep and triceps. Workout went as follows:
- Single Arm DB presses 4 sets x 55-75lbs (12-8 reps) with drop set 45lbs (10 reps)
- Wide grip lat pull-downs 4 sets x 120-160lbs (15-8 reps) with drop set 100lbs (15 reps)
- Goblet squat 4 sets x 75-100lbs (15-10 reps) with drop set 65lbs (10 reps with press)
- Hanging leg raises 4 sets x body wt (15 reps)
- ARMS: 5 rounds non-stop using 45lb barbell, 25lb DB, and body wt bench dips
- Barbell curls (12-10 reps)
- Skull crushers (12 reps) + chest press (15-12 reps)
- DB curls (12-10 reps)
- Body wt dips (15 reps)
- TOTAL TIME FOR 5 ROUNDS= 13:11 minutes
- Superset: Machine flys and reverse flys 3 sets x 130-175 lbs (15-10 reps)
- Superset: Dips and pull-ups max 2 sets x body wt (max)
- Light wt curls reach failure
Total time ~1:15 minutes
