18-09-2015
Biceps and Triceps
Standing BB Curl- super set with Skull Crushers -rest 90 sec,
55 x 14 + 55 x 14
66 x 12 + 66 x 12
77 x 12 + 77 x 11
77 x 12 + 77 x 12
77 x 12 + 77 x 12
Standing Cable Tric Extension with Rope -rest 90 sec
95 x 12
110 x 10
110 x 10
125 x 6
DB Curls-One Arm --rest 45 sec
35 x 7
35 x 7
35 x 7
35 x 6
31 x 6
31 x 6
Cable Pushdown EZ Bar -rest 90 sec,, 3 x dropset
110 x 8
80 x 8
50 x 8
100 x 6
70 x 6
40 x 6
100 x 7
70 x 7
40 x 7
Machine Preacher Curls -Two Hands -rest 90 sec, 2 x dropset
80 x 7
60 x 7
40 x 6
40 x 6
80 x 6
60 x 5
40 x 5
one hand
40 x 10
40 x 10
Done!!!!