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Arm Day! (Week 13)

December 30, 2016 @ 8:00 am - 5:00 pm

WARMUP
5+ minutes of elliptical or jump rope

-SUPERSET-
OVERHEAD DUMBBELL TRICEP EXTENSIONS
5 sets of 30, 25, 20, 15, 10 reps
SEATED DUMBBELL CURLS
5 sets of 30, 25, 20, 15, 10 reps

SKULL CRUSHERS
5 sets of 30, 25, 20, 15, 10 reps

PREACHER CURLS
5 sets of 30, 25, 20, 15, 10 reps

DUMBBELL HAMMER CURLS
5 sets of 30, 25, 20, 15, 10 reps

TRICEP PUSHDOWNS (V-BAR)
5 sets of 30, 25, 20, 15, 10 reps

– GIANT SET (15-20 reps each set) –
3 sets of Dumbbell Wrist Curls
3 sets of Reverse Dumbbell Wrist Curls
3 sets of Suppination Wrist Twists
3 sets of Barbell Wrist Rolls

Details

Date:
December 30, 2016
Time:
8:00 am - 5:00 pm