Arms

June 15, 2015

Seated DB hammer Curl superset with regular DB curl (palms forward) 4x10 

 

3 Way Barbell Curl- Close grip 10 reps, the neutral grip 10 reps, then wide grip 10 reps.  4 sets

 

Chin ups (use assistance) 3x10

 

Skull Crushers with curl bar 4x10 

 

Chair Dips superset with military push ups (elbows IN)

 

Tricep Rope Pressdown (really hold the squeeze at the bottom) 4x10

 

Close Grip Bench Press (bar only) 4 sets until FAILURE

 

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