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Old 08-16-2013, 02:03 PM   #22
gregger
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Join Date: Aug 2013
Location: Elkhorn, NE
Posts: 274
Training Exp: 3+
Training Type: Powerbuilding
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After a week of putting in the hard work it's finally time to get to those arms!

Incline Dumbbell Curl 46.67
Set 1 : 25x10
Set 2 : 30x10
Set 3 : 35x10
|
Barbell Close Grip Bench Press 234.33
Set 1 : 115x12
Set 2 : 135x12
Set 3 : 155x10
Set 4 : 185x8
|
Kneeling Cable Concentration Curl (crouched; elbows on knees)
Set 1 : 80x12
Set 2 : 100x12
Set 3 : 120x12
Set 4 : 140x8
|
One Arm Tricep Cable Pushdown 93.33
Set 1 : 50x12
Set 2 : 70x10
|
Ball Grip one arm push down 66.67
Set 1 : 50x10
Set 2 : 50x10
|
Reverse One Arm Cable Tricep Extension 40
Set 1 : 30x10
Set 2 : 30x10
|
Hammer Curls 53.33
Set 1 : 30x12
Set 2 : 40x10
Set 3 : 40x10
|
Bodyweight Dips to fail
Set 1 : 15
Set 2 : 12
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