Arms Workout - 2nd October 2009

TRICEPS & BICEPS

Triceps

Close Grip Bench Press
set 1: 90kg (198lbs) x4
set 2: 90kg x4 RP x1

Skull Crushers
set 1: 45kg (99lbs) x3
set 2: x3

EZ Bar Overhead Extensions
set 1: 30kg x12
set 2: 30kg x10 Drop 20kg x10

Tricep Push Downs
set 1: lvl 8 x10
set 2: lvl 8 x8
set 3: lvl 8 x7
set 4: lvl 8 x6

BW Dips
set 1: BW x6

BICEPS

Barbell Curls
set 1: 65kg x4 (143lbs)
set 2: 65kg x3 RP x1

Close Grip EZ Bar Curls
set 1: 50kg x4 (110lbs)
set 2: 50kg x4 Drop 30kg x10

PinWheel Curls
set 1: 40kg DB x5 (88lbs)

Cable Preacher Curls
set 1: lvl 12 x12
set 2: x10
set 3: x8
set 4: x6