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 12:09 PM.
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