Thu Oct 21, 2010: Arms (Modified 2)

Doing shrugs as extra warm-up

Started at 7:35 pm

Warm-up - 4 minutes

Traps:

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

Biceps:

• DB Curls (standard grip, light): 10, 12,5, 12.5, 12.5 lbs - 12, 10, 10, 10
• DB Hammer Curls (light): 5, 10, 12.5, 12.5 lbs - 12, 12, 10, 10
• 3 min rest (right arm - 14.25 inches

Triceps:

• DB Kick-backs - palms-in (light): 5, 10 x3 lbs - 12, 12, 10, 10
• DB Kick0backs - palms-down (light) 5, 7.5 x3 lbs - 12, 10, 10, 10
• 2 min rest (right arm - 14.5 inches)

(Fore-arms: (Did them yesterday)

• (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 8:48 pm