06/03/13
Rest 60 seconds between sets w/arms overhead
Concentration Curls (25) x 20, 15, 10, 5
Superset:
Cable Curls (42.5) x 20, 20, 18, 18
Rope Press (42.5) x 20, 20, 20, 20
Superset:
Single-Arm Cable Curls (22.5) 10, 10, 10
V-Press (77.5) 15, 15, 15
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Hammer Curls (40) 12, 12, 12
Overhead Rope Extension (47.5) 12, 12, 12
3 rounds of:
Weighted Ring Dips (45) x 10
Weighted Pullups (fat bar) (45) x 5
Chin Ups x 5
Situps x 100
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