Arm day as noted, turned out to be a good one. Fantastic bicep and tricep pump. Different angles, great burn.

Biceps

Alternating dumbbell curls(standing, strict, rep range of 12,10,8,12
(warmup)....25x10,25x6
Sets...40x8,40x10,45x8,30x12

Preacher curls first set wide, next 3 sets close with last set a drop set...rep range of 12,10,8,10
Sets....75x12,95x8,95x6,95x5,

Lying cable curls(rep range of 12,10,8,10, last set a drop set to make reps) full range of motion on these!
Sets...60x7,60x7,

Heavy standing cable curls
Sets...130x8,150x4


Triceps

Skull crunchers(last set drop set to reach rep goal of 12 and good burn)
(warmup)...45x12,65x10
Sets....95x12,95x7,

Lying dummbell kickbacks, extend each rep for max stetch, rep range of 12,10,8,10
Sets...25x12,25x10,30x8,30x10(hold and stretch last rep)

Lying dumbbell extensions(unsure of weight to use on these, so had to experiment my first set.. these are tough, especially if one arm is weaker than the other which is the case with most of us)
Sets...,25x9,25x9,30x5


Forearms

Hammer curls supersetted with behind the back wrist curls
Sets....35x12,45x9,50x8/120x12,100x20,100x20


Did a bit of obliques, still getting my ab workout back on track from the holidays.

Seated torso rotations
110x10,120x10(each side)
Sets...

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Comments

• [Former member] 2004/01/04
  Cool , Thanks man
• bb1fit 2004/01/04
  Added cardio today, 6 hrs. after my weight training. Had 1/2 Myoplex MRP before cardio, "rode the wave" for 45 minutes afterward, and followed up with protein/fiber/fat. In 2 hrs. I will have a protein/fibrous veggie meal. By the way, I did the stepper, 24 minutes, 277 calories.
• [Former member] 2004/01/04
  Ron, please see my journal. Thanks, Charlie