- Joined
- Mar 6, 2009
- Messages
- 26,731
BICEPS/TRICEPS:
SUPERSET:
(3 sets each)
- dumbbell hammer curls
- dumbbell kickbacks
SUPERSET:
(3 sets each)
- alternating dumbbell curls
- one arm lying dumbbell extensions
GIANT SET:
(3 sets each)
- barbell curls
- barbell skull crushers
- narrow grip barbell presses
GIANT SET:
(3 sets each)
- dumbbell curls both arms together
- dumbbell swing curls across the body
- bent band kickbacks
GIANT SET:
(2 sets each)
- band curls
- reverse grip band curls
- reverse grip band tricep extensions
- overhand grip band tricep extensions
- hammer grip band triceps extensions
CARDIO:
- 35 minutes on the treadmill, speed 3.2, elevation 8%.
SUPERSET:
(3 sets each)
- dumbbell hammer curls
- dumbbell kickbacks
SUPERSET:
(3 sets each)
- alternating dumbbell curls
- one arm lying dumbbell extensions
GIANT SET:
(3 sets each)
- barbell curls
- barbell skull crushers
- narrow grip barbell presses
GIANT SET:
(3 sets each)
- dumbbell curls both arms together
- dumbbell swing curls across the body
- bent band kickbacks
GIANT SET:
(2 sets each)
- band curls
- reverse grip band curls
- reverse grip band tricep extensions
- overhand grip band tricep extensions
- hammer grip band triceps extensions
CARDIO:
- 35 minutes on the treadmill, speed 3.2, elevation 8%.