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Old 03-06-2013, 12:56 PM
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Commander Commander is offline
Commander is enjoying bodybuilding
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Join Date: Sep 2007
Location: North East U.S.A.
Posts: 6,750

Tuesday Evening - Delts

Rear Delts and Lateral Raises

Wednesday AM - Arms

* Western PA was hammered with snow this morning, so I had to cut down some volume on my arm workout (just a few sets) as shoveling took me a bit longer than expected.

1. DB Hammer Curl
28.5x12, 3 sets

ss w/

Tricep Rope Pressdown
41x12, 2 sets
41x12, drop set to 31x8

2. Preacher Curl
50x10, 3 sets

ss w/

Landmine Shoulder Press with Band
35x15, 3 sets

* Saw this in a T-Nation article, it was nice. I like to throw in a compound movement for triceps on my arm day. It had previously been DB Floor Press. That was a but tough on my pec, some my thoughts were either to eliminate the pause (which I think would make it easier on my pecs) or try something new. The top ROM of a shoulder press tends to hit the triceps well as it is, then add in the band for increased resistance, and you have a pretty effective tricep exercise.

3. Barbell Curl - slow descent
50x8, 3 sets

ss w/

Ring OH Tricep Ext
BWx10, 2 sets

4. Incline OH Barbell Tricep Ext
50x15, 13, 12

ss w/

Band Curl
20 reps x 3 sets

Band Tricep Extensions
15 reps x 2 sets

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; 03-06-2013 at 01:01 PM.
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