Mon Oct 25, 2010: Arms (Modified 2)

Doing shrugs as extra warm-up

Started at 8:51 pm

Warm-up - 4 minutes

Traps:

• DB Shrugs - 20, 20 lbs - Triple-set: side, front, back: 10-10-10, 10-8-8

Superset biceps and triceps on both of the following:

Biceps:

• DB Curls (standard grip, light): 10 lbs x4 - 10, 10, 10, 10
• DB Hammer Curls (light): 10lbs x4 - 10, 10, 10, 10
• 3 min rest

Triceps:

• DB Kick-backs - palms-down (light) 10 lbs x4 - 10, 10, 10, 10
• DB Kick-backs - palms-in (light): 10 lbs x4 - 10, 10, 10, 10
• 2 min rest

Fore-arms:

• (DB Wrist Curls - Triple Set: Reverse-Hammer-Regular - 10, 10, 10, 10 (7.5 lbs on all Rev Wrist Curls, and on last two sets of Hammers) lbs - 12-10-12, 12-10-12, 10-10-12, 12-12-12

(Core:

• V-ups - L. Oblique V-ups - R. Oblique V-ups - V-ups: 25, 25, 25, 20
• Lower-back Chair Extensions: 20, 20

Stretch

Finished at 9:48 pm