Biceps

Standing ez bar curls(last set drop set)
(warmup)....45x12,45x10,75x6
Sets...95x12,115x6,120x5,

Preacher curls(first set wide grip, rest inside grip)
Sets...75x10,95x5,95x6,95x6

Lying cable curls(last set drop set to exhaustion)
Sets...70x6,70x5,


Triceps

Skull crunchers
(warmup)...75x10
Sets...95x11,100x6,

2 arm lying dumbbell kickbacks(going for a rep range on these of 12,10,8,10
Sets...25x12,25x10,30x8,30x12(form is important, and hold last rep)

Lying dumbbell extensions
Sets....30x9,30x7,


Forearms

Incline hammer curls
Sets....40x9,40x10,45x8

Behind back wrist curls
Sets....120x18,120x13,100x27

*note to myself, veins are starting to show well in the shoulder areas now along with biceps already showing well. Getting nice and lean, this is a good indication for me. Valley between middle abs are showing well without flexing, and my 8 pack is back(lower ab showing well) also without flexing.

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Comments

• bb1fit 2004/01/27
  I am assuming by looking at myself( I have done this so many times now) that I am at 7% or at the very highest low 8's. I am going to have a bodyfat test done Thursday, I will post the results.
• fryer91 2004/01/27
  What is your B/F % now? Sounds like your looking like an anatomy chart.