I have had alot of good tricep pumps, alot of good bicep pumps, usually not both "great" on the same day. Today was for sure an exception, may well have been the best tricep/bicep pump I have ever had, at least in recent memory! Here is how the workout went..

Upper cable pressdowns
Sets....150x15,150x15,150x15..switch to band pushdown....100x12,110x10

Power rack extensions
sets.....85x9,95x5,100x3,100x2

Seated dip press
Sets.....330x10,330x10,330x8

Decline dumbbell extensions
sets.....25x12,30x11,35x8

Single arm reverse cable pressdowns
Sets.....40x10,50x9


Standing ez bar curls
sets.....95x9,100x7,110x5,110x4

Preacher curls
Sets.....85x7,95x5

Incline dumbbell curls
sets....50x6

Preacher machine (position #2 overload end)
Sets...60x5,60x5

Hammer bar curls
Sets.....60x10,70x7,80x4

Reverse preacher curls
Sets.....55x7,55x7

---

Comments