Saturday, 9/22/07
Arms
Warmup on the Arc Trainer for seven minutes.
DB Curls
15 x 12.5
12 x 12.5
10 x 15
10 x 15
8 x 17.5
Pushups (Close Tricep Position)
4 sets of 15 reps
Barbell Curls
15 x 25
12 x 25
10 x 30
10 x 35
8 x 35
Cable Rope overhead tricep extension
12 x 25
10 x 30
8 x 30
8 x 35
Cable curls
15 x 30
12 x 35
10 x 40
8 x 45
Tricep Pushdown (cable attachment)
15 x 25
12 x 30
10 x 35
8 x 45
3 Sets of 21's - 1 set 12.5lbs and 2 set 10lb dbs
Tricep dip (new machine)
12 x 100
10 x 90
8 x 90
8 x 90
Abs - Rope Crunches - 4 sets of 15 reps
Swiss balls
obliques side cruches with 20lb
30 min of Cardio on the Arc trainer... i hate it ... i miss the other cardio machine at the other gym
Arms
Warmup on the Arc Trainer for seven minutes.
DB Curls
15 x 12.5
12 x 12.5
10 x 15
10 x 15
8 x 17.5
Pushups (Close Tricep Position)
4 sets of 15 reps
Barbell Curls
15 x 25
12 x 25
10 x 30
10 x 35
8 x 35
Cable Rope overhead tricep extension
12 x 25
10 x 30
8 x 30
8 x 35
Cable curls
15 x 30
12 x 35
10 x 40
8 x 45
Tricep Pushdown (cable attachment)
15 x 25
12 x 30
10 x 35
8 x 45
3 Sets of 21's - 1 set 12.5lbs and 2 set 10lb dbs
Tricep dip (new machine)
12 x 100
10 x 90
8 x 90
8 x 90
Abs - Rope Crunches - 4 sets of 15 reps
Swiss balls
obliques side cruches with 20lb
30 min of Cardio on the Arc trainer... i hate it ... i miss the other cardio machine at the other gym
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