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Old 04-01-2014, 04:27 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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I am trying to follow my own advice from the previous post and cut back on my direct back work. My back is already one of my better body parts and my arms need work, so it makes sense to do an arm day in place of a back day.

* Got in some extra sets today due to training at a gym closer to work, saved some travel time!

Tuesday - Arms

A1) DB Hammer
30x12, 4 sets
30x6 alternating (extra)

A2) V-Bar Pressdown - really focused on squeezing the contraction
50x15, 57.5x15, 65x12, 72.5x12, 80x9, 87.5x9 (2 extra)

B1) Preacher Curl
50x13, 13, 13
40x13 (extra)

B2) V-Bar Pressdown - first 10 reps focused on squeeze, last 5 used some momentum
65x15, 15, 15, 15

C1) Explosive OH Press 95x18, 3 sets

C2) Incline DB Curl, 15x10, 4 sets (1 extra)

D1) Fixed Bar OH Tricep Extension 4 sets (50 total reps) (bar on level 7)

D2) Lat Pulldown, 100x10, 115x10, 2 sets

D3) EZ Barbell Curl, 50x8, 8, 8 - explosive contraction

E) Free Motion OH Extension - 50 x 12, 3 sets

F) HIIT Bike Sprints 2x14 seconds (46 seconds active rest), level 16

G) Additional Pump work for Triceps;
Machine Extensions and Free Motion mechanical drop set - reverse grip pushdown to regular grip pushdown

All in All, less time spent traveling translated into:
3 extra bicep main sets
2 extra tricep main sets
Plus some additional pump work at the end
2 Bike sprints
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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

Last edited by Commander; 04-01-2014 at 05:36 PM.
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