Sun Oct 17, 2010: Arms - modified

I've completely destroyed my shoulder again, and don't think I can do any triceps (going to try extremely light kick-backs), and must go light on biceps. Going to concentrate on forearms, and add shrugs, just to help keep the shoulder girdle strong and to help warm-up.

Started at 6:10 pm

Warm-up - 6 minutes

Traps:

• DB Shrugs - 20, 25 lbs - Triple-set: side, front, back: 10-10-10, 10-8-8

Biceps:

• DB Concentration Curls (light): 15, 10, 10, 10 lbs - 8, 10, 10, 10
• DB Hammer Curls (light): 5 lbs - 10, 10, 10, 10

Triceps:

• DB Kick-backs - palms-in (light): 5, 5, 7.5, 10 lbs - 10, 10, 10, 10
• DB Kick0backs - palms-down (light) 5, 7.5, 10, lbs - 10, 10, 10, 10

Fore-arms:

• DB Wrist Curls - Triple Set: Hammer-Regular-Reverse - 10, 10, 10, 7.5 (7.5 lbs on last 3 Rev Wrist Curls) lbs - 10-10-8, 10-10-10, 10-10-10, 14-14-10

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 7:28 pm