No cardio today, just arms.
I modified Fred "Biggie" Smalls arm workout for today.
Dumbbell Hammer Curls - 5 sets (15/12/10/8/8).
Lying Dumbbell Tricep Extension - 4 sets (15/12/10/8).
Dumbbell Concentration Curls - 4 sets (12/10/8/8).
Close Grip Bench Press - 4 sets (20/15/12/10).
Dumbbell Preacher Curl - 4 sets (10/10/8/8).
Rope Pushdowns - 4 sets (15/15/10/10).
Cable Standing One-Arm Curls - 3 sets (10/8/8).
One-Arm Reverse Cable Pushdowns - 3 sets (12/12/12).
Got a decent pump, I was able to focus on increasing weights because there are no real shocking principles or supersets in this workout (which is what I am normally used to). None-the-less the results feel good.
Joe "Yu Yevon" King