9/22 – Arms/Abs

Arm exercises superset.

Alternating DB Curls (opposite arm held @ middle of rom for last 3 sets):
25×15
25×15
25×15
25×15
25×16f

Preacher Curls:
85×10
85×10
85×10
85×6f
85×6f

DB Hammer Curls (last 5 reps held @ top):
25×15
25×15
25×15
25×15
25×21f (last 11 reps held @ top)

V-bar Pushdowns:
50-100×10
130×10
160×10
190×10
150-130-110-90-70-50×10-30×20-10×50

Hanging Leg Lifts * Hanging Knee Lifts (ab strap):
×15-15
×12-12
×12-12

Duration: 25 minutes