Big workout today, but I got through it quick because I rested as little as I possibly could. Certainly got my cardio in!
Seated Arnold Press - 5 sets (5/5/5/5/5).
Standing Behind the Neck Military Press superset with Alternating Front Dumbbell Raises - 7 sets (30/5/5/5/5/5/5 for both).
Incline Bench Reverse Flyes superset with Barbell Upright Rows - 7 sets (30/5/5/5/5/5/5 for both). Use the regular barbell, not a cambered bar.
Standing Barbell Curl - 1-10 method. Set the weight on your 1RM and perform 1 rep. Strip some weight off and perform 2 reps. Strip more and perform 3 and continue all the way until you reach 10 reps. You may also use a curl machine if you can't change the weights on the barbell easily.
Incline Dumbbell Curls superset with Dumbbell Concentration Curls - 7 sets (30/5/5/5/5/5/5for both).
Close Grip Bench Press - 7 sets (30/5/5/5/5/5/5).
Rope Pushdowns superset with Standing One-Arm Dumbbell Overhead Extensions - 7 sets (30/5/5/5/5/5/5 for both).
Barbell Wrist Curls superset with Barbell Reverse Wrist Curls - 7 sets (30/5/5/5/5/5/5 for both).
Decline Sit Ups - 5 sets (25/25/25/25/25).
Joe "Yu Yevon" King