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Old 09-14-2010, 01:30 AM
arian11 arian11 is offline
arian11 is 500 deadlift achieved, time for a 500 squat!
Join Date: Jan 2009
Location: Tallahassee, Florida
Posts: 1,085

9/9/10 - Biceps & Triceps

BB Curl superset with DB Curl
75/5 for 3 sets
20/5 for 3 sets

Preacher Curl superset with Hammer Curl
65/5 for 1 set, 55/5 for 2 sets
12/5 for 3 sets

Dips superset with Cable Pressdowns
5 for 4 sets
70/5 for 1 set, 80/5 for 1 set, 90/5 for 2 sets

Close-Grip Bench superset with Skullcrushers
135/5 for 1 set
40/5 for 1 set

Can't remember the last time I've done an arm day, if ever. So I couldn't quite handle 5 sets of 5 for this many exercises. So I cut down the volume for week 1. Might move close-grip bench to my 1st tricep exercise as well so I can get the most strength gains out of it. I would do weighted dips but my gym doesn't have any dip belts and I don't own one.
"Strength is the product of struggle, you must do what others don't to achieve what others won't."
Competition PRs-
Squat: 463 Bench: 275 Deadlift: 529 Total: 1262

"Technique is always the first place to begin when striving to improve at a specific skill."
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