Arms and lying triceps extension. This is done with 75% of my normal 3 sets of 10 reps and in place of that routine. 35 is my max x 10 reps right now so 35x 75% = 26.75. So I'm starting with 25 lbs
seated dumbbell curls
1 rep 1 second rest
2 reps 2 seconds rest
3 reps 3 seconds rest
4 reps 4 seconds rest
5 reps 5 seconds rest
6 reps 6 seconds rest
7 reps 7 seconds rest
8 reps 8 seconds rest
9 reps 9 seconds rest
10 reps 10 seconds rest
Lying triceps extensions
1 rep 1 second rest
2 reps 2 seconds rest
3 reps 3 seconds rest
4 reps 4 seconds rest
5 reps 5 seconds rest
6 reps 6 seconds rest
7 reps 7 seconds rest
8 reps 8 seconds rest
9 reps 9 seconds rest
10 reps 10 seconds rest
crunches 10x 15lbs 10x20 lbs 10x25 lbs
lying side leg tucks 3 sets of 10
lying side leg raises 3 sets of 10
back hypers 10x 15lbs 10x20 lbs 10x25 lbs
super man 3 sets one minute
lying leg tucks
I typed this before the routine. I expect to be very shaky after this. I'll make a comment if I alter what I've set up here.
seated dumbbell curls
1 rep 1 second rest
2 reps 2 seconds rest
3 reps 3 seconds rest
4 reps 4 seconds rest
5 reps 5 seconds rest
6 reps 6 seconds rest
7 reps 7 seconds rest
8 reps 8 seconds rest
9 reps 9 seconds rest
10 reps 10 seconds rest
Lying triceps extensions
1 rep 1 second rest
2 reps 2 seconds rest
3 reps 3 seconds rest
4 reps 4 seconds rest
5 reps 5 seconds rest
6 reps 6 seconds rest
7 reps 7 seconds rest
8 reps 8 seconds rest
9 reps 9 seconds rest
10 reps 10 seconds rest
crunches 10x 15lbs 10x20 lbs 10x25 lbs
lying side leg tucks 3 sets of 10
lying side leg raises 3 sets of 10
back hypers 10x 15lbs 10x20 lbs 10x25 lbs
super man 3 sets one minute
lying leg tucks
I typed this before the routine. I expect to be very shaky after this. I'll make a comment if I alter what I've set up here.
Comments
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That's some good circuit work there! I bet your arms are burning that good burn. Keep it up...I may have to adopt this...as I like the look of it.
kchuskey
2012/03/05 -
[Former member] 2012/03/05I was right. My arms are wasted.
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[Former member] 2012/03/05Okay, I had to finish the last right hand curl set with 20 lbs. I finished left hand curls and extensions with the full weight. I also forgot today was shoulder day. So add forward, lateral and bent over dumbbell raises 10x3,5,10 along with rotator cuff routine and dumbbell seated press 10x30,35,40. Posted arm picture in profile and will post results in 45 days or April 20.