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Old 03-07-2010, 08:41 AM   #29
IronBuildingBlock
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Location: Michigan
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Friday Arms

Hammer Curls on incline bench (superset with skull crushers) (1 min rest)
8-12 reps 25x15
8-12 reps 30x10
8-12 reps 30x8
8-12 reps 30x10
Skull Crushers (1 min rest)
8-12 reps 65x15
8-12 reps 85x11
8-12 reps 85x10
8-12 reps 85x8
Preacher Curls (superset with overhead DB extension) (1 min rest)
8-12 reps 75x10
8-12 reps 75x10
8-12 reps 75x10
8-12 reps 75x9
Overhead DB Extension (1 min rest)
8-12 reps 75x10
8-12 reps 75x8
8-12 reps 75x9
8-12 reps 75x8
Reverse Grip Barbell Curls (superset with tricep pushdown using rope) (1 min rest)
8-12 reps 65x10
8-12 reps 55x10
8-12 reps 55x9
8-12 reps 55x9
Tricep Pushdown using rope (1 min rest)
8-12 reps 120x8
8-12 reps 120x8
8-12 reps 120x7
8-12 reps 110x8

T-Alpha Good Pump, not so good on the focus. Diet +, Sleep 5hrs, Discipline - Still a pretty good workout. Rest time was well executed.
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