We all know the common hard tasks to do after a solid legs session, like driving the car, siting on the toilet, tackling a flight of stairs.
But what about after an arms day? Well this afternoon I discovered it is extremely uncomfortable to hang out clothes after doing an arm session.. the extra effort of lifting my arms each time sparked an ache that made me realise I worked hard.
reverse grip tricep extensions superset with rope tricep extensions – 4 sets. reverse grip 10 slow, 5 fast. rope extensions; 15 steady pace
reverse grip tricep extensions – 2 sets – 20 reps
close grip tricep press – 2 sets, of 25 reps; hold on 10th rep, 20th rep and 25th rep
close grip tricep press – 2 drop sets – 10 reps each drop
bench tricep dips superset with rope bicep curls – 3 sets – dips; 25 reps, hold on 10th, 20th and 5th. rope curls – 15 reps
wide grip standing bicep curls – 3 sets – 10-12 reps each.
wide grip standing bicep curls superset with close grip bicep curls – 1 set – 10-12 reps each time
preacher curls – 2 sets – 7 bottom half, 7 top half and 10 full. Finish with one set till fatigue (aim for over 20)
forearm curls – 4 sets 20reps