Killer arm pump today! I used a combo of high reps and low reps, light weight and heavy weight. It was good- all basic stuff, nothing fancy, I just put my own little twist on most things to make it more effective for my body. Check it out:
seated flat-palm dumbbell curl: 10's-25; 15's-15; 20's-12; 30's-10; 40's-11(?)
super-set with rope pushdown: 50-30; 60-20; 70-15; 80-15; 100-15; 130-?
hammer curl: 30's-15; 40's-8(?)
super-set overhead extension: 80-15; 110-8(?)
preacher curl: 110-4 + 70-?; 60-13
super-set lying extension: 110-8, 8
concentration curl: 65-6, 35-8 (no rest)
1-arm reverse grip pushdown: 80-13, 6 (no rest) + 1 set of cable curl: 100-15
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