Believe it or not I have still been training, some might think I haven’t with my lack of workout posts.But this last week has been so busy that I just haven’t had the time to put my workout into typed text for you!
So last nights arm workout was great and it was the following;
Tricep dips – 5 sets of about 15, 12, 10, 8, 8
rope cable extensions – 4 sets – 8 reps at three points (really far out, a step in, and close up)
behind the neck rope tricep extensions with tricep tips (feet on the ground) – 4sets – for the rope – 10 slow and squeeze, 5 fast. for the dips, 12-15reps
bar cable extensions, overhand grip with underhand grip – 4 sets – 10 reps each grip.
Rope bicep curls with single are cable curls (ouch) – 4 sets – 10 slow and squeeze rope curls with 10 fast, 10 each arm for single arms.
Seated dumbbell curls (hands face out) with seated hammer curls (both arms at the same time) – 4 sets, 10 reps each
Standing barbell curls with standing hammer curls – 4 sets – ’21’ for the barbell curls, 20 (10each arm)for the hammers
1 drop set of barbell curls