1/25 – Arms/Shoulders

Good arm workout. Felt nice to hit the tris hard with the rev. smith cg bench without my elbows bitching at me. Rear delt flyes with the slow negs are getting really strong.

Seated Bicep Curl Machine:
62x20x1
62x20x1
75x20x1
75x20x1
75x20x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1
100x10x1

Overhead Cable Curl:
20x20x1
20x20x1
20x20x1
20x20x1
20x20x1

Reverse Smith CG Bench:
155x20x1
155x20x1
155x20x1
155x20x1
155x20x1
205x10x1
205x10x1
205x10x1
205x10x1
205x10x1

Single-arm Rope Extensions:
17x10x1
17x10x1
17x10x1
17x10x1
17x10x1

Cable Pushdowns:
80x12x1
80x12x1

Klokov Press:
45x20x1
45x20x1
45x20x1
45x20x1
45x20x1

Rear Delt Flye Machine (slow negatives):
60x8x1
80x6x1
100x6x1
120x6x1
130x6x1

Band Pull-Aparts:
red x50x1
red x50x1
red x50x1

Duration: 60 minutes

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