Wed Apr 28, 2010: Arms

Alternative arm work-out, since arms are not getting the sessions they would get with chest, back and shoulders while left rotator cuff heals.

Started at 9:01 pm

Warm-up:

• 5 min

Triceps:

• Inverted Kick-backs (superset w/ DB Hammer Curls) - lbs: 15, 22.5x3, 15 - 10, 8, 8, 8, 10
• Supine dumbbell cross-chest triceps extensions (superset w/ Con. Curls)- 15+5 x2, 22.5x2 lbs - 10, 10, 9, 5+1, 12 (15+5 (wrist weight) lbs last set)

Biceps:

• DB Hammer Curls - lbs: 15, 22.5, 27.5x2, 22.5 - 10, 10, 10, 9, 10
• Concentration Curls - lbs: 22.5x2, 27.5x2, 22.5 - 10, 10, 8, 8, 10

Forearms:

• Reverse Wrist Curls - 22.5 (together) lbs: 20, 18, 14, 12
• Wrist Curls - 22.5 (together) lbs: 20, 18, 14, 12

Abs/Lower Back

• (Ab-Ripper-X (20 of each)
• Lower Back Extensions: 20, 20

Flexibility:

• Stretch
• (Yoga - Back Care

Finished around 10:00 pm