HeatherH323
TID Lady Member
- Feb 25, 2012
- 36
- 5
2/29/12
Arm Day- 1:17
Alternating DB Curls 12x25s 10x35s 8x35s 9x30s 10x Resistance Band Curls
Incline Hammer Curls 6x35s 6x30s 10x25s 10x25s
Reverse E-Z bar Curls 15x45 15x45 15x45 15x45
DB preacher Curls 10x20 10x20 10x20 (focused on the stretch)
Overhead E-Z bar ext. 20x45 15x55 8x60 10x45
Skull Crushers 15x45 8x65 8x65 8x65
Dips Behind back On Bench 15x bodyweight 15x 25lb plate 10x 45lb plate 8x 45lb plate
Pressdowns 10x30 6x45 10x30 (triceps were on fire!)
Wrist Curls 30x30 25x40 20x40 20x40 *high reps really give your forearms a workout*
Reverse Wrist Curls 30x30 30x30 25x30 20x30
Wrist Curls behind back 12x65 12x65 12x65
Daily Extras:
Worked abs & calves
Cardio:
45 minutes treadmill HR 70-75% MHR
Arm Day- 1:17
Alternating DB Curls 12x25s 10x35s 8x35s 9x30s 10x Resistance Band Curls
Incline Hammer Curls 6x35s 6x30s 10x25s 10x25s
Reverse E-Z bar Curls 15x45 15x45 15x45 15x45
DB preacher Curls 10x20 10x20 10x20 (focused on the stretch)
Overhead E-Z bar ext. 20x45 15x55 8x60 10x45
Skull Crushers 15x45 8x65 8x65 8x65
Dips Behind back On Bench 15x bodyweight 15x 25lb plate 10x 45lb plate 8x 45lb plate
Pressdowns 10x30 6x45 10x30 (triceps were on fire!)
Wrist Curls 30x30 25x40 20x40 20x40 *high reps really give your forearms a workout*
Reverse Wrist Curls 30x30 30x30 25x30 20x30
Wrist Curls behind back 12x65 12x65 12x65
Daily Extras:
Worked abs & calves
Cardio:
45 minutes treadmill HR 70-75% MHR