Coming closer to the end of my de-load week ... put together this arm workout on the spot and got a decent pump. Kept the weights light and the rest intervals short.
A.
Seated DB Curls
7 Sets: 8-12 reps
Rest :45
-2x35#
B.
EZ Bar Reverse Curls
3 Sets: 8-10 reps
Rest 1-2 minutes
-40#
D.
EZ Bar Spider Curls
7 Sets: 8-12 reps
Rest :45
-60#
E.
Cable Extensions
3 Sets: 10-12 reps
Rest 1-2 minutes
-65#
F.
Diamond Push-ups
3 Sets: 8-10 reps
Inverted Skull Crushers
3 Sets 8-10 reps
Rest 1-2 minutes
-Complete, BW, 3x10 each movement
G.
Incline EZ Bar Skull Crushers
3 Sets: 10
Incline EZ Bar Close Grip Bench Press
3 Sets: 10
Rest 1-2 minutes
-60#
H.
DB
3 Sets: 10-12 reps
Rest 1-2 minutes
-40# ... went really light here and focused on strict form in the mirror ... I was pushing the loading on these 90,100#+ during my bench cycle earlier this year ... but I want to start doing these again with much stricter form / straight arms ... anyway, got a nice stretch out of these.
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