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Old 10-16-2013, 04:08 PM
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Wednesday - Arms & Misc

Front Lever, 5 holds (about 10 seconds each)
w/
First two bicep exercises

* Biceps and Triceps supersetted but exercises/sets don't match up

Triceps:

V-Bar Pushdown with Fat Grips
51x15, 61x12, 71x9, 83.5x6
76x10, 9, 9

OH Push Press
135x10, 3 sets

Circuit:
a) Ab Bench OH Ext
32.5x12, 3 sets
b) Left Arm Isolation Work
c) Bent Row
60x20
d) Band Stiff Arm Reverse Grip Pulldowns

Biceps:

* Intense squeeze on all sets

Behind Head Cable Curl
28.5x12, 2 sets

DB Hammer
29.5x11, 10, 10

Preacher Curl
52.5x10, 3 sets

Barbell Curl
42.5x8, 8, 10

Band Curl - focusing on at least 30 seconds TUT
3 sets
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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
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