Biceps
Heavy cheat curls...
(warmup)...45x12,45x10,75x6,95x1
Sets....115x6,115x6,115x6,120x4/25x10x25x10,25x10

Ezbar preachers..
Sets...95x6,95x6,100x6

Incline dumbbell curls
Sets...50x6

Incline hammer curls
Sets...40x10


Triceps

Power rack extensions supersetted with light upper cable pressdowns
(warmup)....45x12,45x10,65x4/80x100
Sets....85x8,95x8,95x5,95x5/100x10,120x10,120x8,120x10

Dips
Sets....80x7,80x6,80x6

Cable kickbacks
Sets...40x10,50x10,50x10

Reverse grip pressdowns
Sets...100x10,120x8,120x6

Forearms
Reverse curls.....80x10,100x10,110x6

Standing wrist curls
Sets....65x10,75x9,80x9
Sets...

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Comments

• bb1fit 2003/12/08
  Things are proceeding nicely, really have picked up the intensity of my workouts. Have really cut down on the rest, and am focusing on quality and creating a caloric deficit. Next week will come a second calorie cut. Will start to incorporate light cardio slowly on off days also.