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Old 11-09-2012, 12:54 PM
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Commander Commander is offline
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Join Date: Sep 2007
Location: North East U.S.A.
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Thursday Evening - Biceps

* Entire workout was supersetted with Band Pullaparts

DB Curl
32x6, 4 sets
32x2, 2, 2, 2, 2 - 10 second rest
27x6, 4 sets
27x3, 3, 3, 3, 3 - 10 second rest
22x8, 4 sets
22x4, 4, 4, 4 - 10 second rest

Hammer Curl superset with Band Curl x 10
22x5, 4 sets

Quick, effective

Friday AM - Back/Triceps

a1) Front Lever, 2 reps, 6 sets,
a2) Tricep Rope Pushdown

b1) Ring Row, BWx6, 4 sets
b2) Crunches
b3) Ring Tricep OH Extension

c1) T-Bar, 155x6, 4 sets
c2) Band Tricep Extension

d) T-Bar 130x4, 4, 3, 3, 2, 2 - 10 second rest

e) Ring Row BWx3, 3, 2, 2, 2 - 10 second rest, followed by a 10 second negative rep
__________________

James 1:16-17 ESV
Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano

Last edited by Commander; 11-09-2012 at 01:09 PM.
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