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Old 09-05-2010, 09:14 AM   #48
Francisco
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ARMs & DELTS (Yesterday)

Good Workout...I am very satisfied with the fact that i turned my arms workout 360 deg. from heavy lifting to a lighter/higher volume approach.

I am not going to post all my numbers just the exercises and techniques that i used yesteday during the workout.

1. HS DELT PRESS - Drop sets
4 sets x 10 x 10 x 10

2. DELT TRI-SET - 15 side raises + 15 front raises + 15 presse
3 sets x 15 x 15 x 15

3. REAR DELT MACHINE
3 sets x 12-15

4. REAR DELT CABLE Pulls
3 sets x 12-12

5. Z-BAR BIS CURLS
3 Sets x 15-20

6. Z-BAR "One Arm" PREACHER CURLS
3 Sets x 12

7. CABLE HAMMER CURLS
3 Sets x 15

8. WEIGHTED DIPS
3 Sets x 15

9. BB OVERHEAD TRIS PRESSES
3 Sets x 15

10. CABLE TRIS PRESS DOWNS
3 Sets x 15

11. CARDIO : 40 min
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