Biceps

Alternating standing bicep curls
(warmup)....25x12,25x10
Sets...40x10,40x9,45x7,35x12

Preacher curls(static contraction 30 sec. last rep of each set)..1st set wide grip, all other sets close
Sets....75x12,95x8,95x8,

Lying cable curls
Sets...60x9,70x5,

Cable curls
Sets...130x5,150x4(followed by 5 partials)


Triceps

Skull crunchers
(warmup)...65x12,65x8
Sets...95x12,95x7,,95x3

Behind the back dips
Sets....90x10,90x9

Lying dumbbell kickbacks(2 arm)..rep range of 12,10,8,10
Sets...25x12,25x10,30x8,30x10

Flat dumbbell extensions
Sets...30x8,30x8,

Reverse upper cable pressdowns
Sets....110x9,


Forearms

Incline hammer curls
Sets...35x12,45x9,

Behind the back barbell wrist curls
Sets...120x20,95x21,120x13

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Comments

• bb1fit 2004/01/10
  Fryer...thanks, it was a good week. It gets tough come contest time, the diet tightening, picking up intensity of training, very few days off, it is exhaustive. You have to have the ability to keep focused on the goal, keep blinders on, the task at hand, and this has to be the goal of your life at this time. 9 weeks out now. Competition is very tough, and demanding, you have to want it bad, not like just losing some bodyfat. Focus is key, and one thing is very helpful, my wife who also bodybuilds, is behind me 100%. Some cardio today, and on to another week! Back to cycle 1.
• fryer91 2004/01/09
  One hell of a week BB1!!!I beginning to think you are really liking this pain stuff...Pain & Pump-Pain & Pump...Question for you since your workouts were so intense this week...Are you more exhausted physically or mentally? Working out hard is one thing, but to keep the mind in the game is more challenging still..Is there a food, or supplement that helps with mental alertness or the ability to concentrate better? Just awesome Ron!!!