Arms, Week 6, Day 31 Y3T

03/08/12 
8 Exercises: 3-4 sets, (weight), 16-20 reps
1-2 minute rest periods


Triceps:
Rope Push Down: 5 sets, (30) 20, (40) 20, 20, (50) 10, (30) 10
Skull Crushers: 3 drop sets, (65) 20, [(65) 12, (55) 8], [(65) 10, (55) 10]
Bar Push DOwn: 3 drop sets, [(100) 7, (70) 13], [(100) 6, (70) 14], [(85) 6, (60) 10]
Close Grip Smith Pushups: 21, 18, 15


Biceps:
LF Machine Curl: 4 drop sets, (110) 20, [(130) 10, (90) 10], [(130) 6, (90) 14], [(110) 6, (70) 9
Straight Bar Curl: 3 drop sets, [(85) 10, (75) 10], [(75) 9, (65) 11], [(65) 13, (45) 15]
Camber Curl (wide/close): 3 drop sets, [(55) 16, (35) 12], [(65) 13, (45) 12], [(65) 12, (45) 10]
Hammer Curl: 3 drop sets,  [(50) 5, (40) 5, (30) 6], [(50) 4, (40) 4, (30) 6], [(35) 11, (25) 6]