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Arms

September 9, 2016 @ 8:00 am - 5:00 pm

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ARM DAY!

Except when noted, for all exercises, choose a weight where you hit failure at/before specified reps. If you fall short of the rep range, use the rest/pause method to get the remainder of the reps.

BICEPS

Hammer Strength Machine Curls (3 x 20)
Preacher Dumbbell Curl (3 x 15)

SUPERSET
Sitting Dumbbell Curls (3 x 10)
Concentration Curls (3 x 10)
Rope Hammer Curls (1 set x 50 reps)

TRICEPS

Tricep Pushdown (Bar) (3 x 20)
Hammer Strength Tricep Pushdown (3 x 15)
Overhead Dumbbell Tricep Extensions (3 x 12)
Tricep Pushdown w/Rope (1 set x 50 reps)

CALVES

Machine Press Calves (5 x 15)

ABS

Weighted Decline Situps (3 x 25 reps)
Hanging Knee Raises (3 x failure)
Weighted Rope Crunches (3 x 25)

Details

Date:
September 9, 2016
Time:
8:00 am - 5:00 pm
Event Category:
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