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Arms

September 23, 2016 @ 8:00 am - 5:00 pm

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ARM DAY!

AGENDA: Big Pump using Drop Sets and Super Sets
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

Note: Couple Warmup Sets before starting!

Hammer Strength Machine Curls: (3) Triple Drop Set (Pyramid Heavy to Light) (About 10 reps per set)
Preacher Dumbbell Curl (3 x 10 – Heavy)

SUPERSET
Sitting Dumbbell Curls (3 x 15)
Cable Bar Curls (3 x 15)

Rope Hammer Curls (1 set x 50 reps)

TRICEPS

Note: Couple Warmup Sets before starting!

SUPERSET:
Tricep Pushdown (Bar) (3 x 20)
Reverse Grip Tricep Pushdown (Bar) (3 x 20)

Overhead Dumbbell Tricep Extensions (3 x 10 – Heavy)
Tricep Pushdown w/Rope (1 set x 50 reps)
Assisted Dips (100 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 23, 2016
Time:
8:00 am - 5:00 pm
Event Category:
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