I got a killer arm workout in this afternoon. I kept the reps between 8 and 12 for most of the sets. Here it is:
5 super-sets of seated dumbbell curls and rope pushdowns
3 super-sets of hammer curls and seated rope triceps extensions
super-set skull-crushers with spider curls (I did 7 sets of the curl and only 3 of the triceps)
2 super-sets of cable pushdowns and cable curls
And they were PUMPED!
http://www.youtube.com/watch?v=peB9vkKdbvY
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