Biceps
Standing ez bar curls(superset last 2 with d.b. concentration curls)
(warmup)....45x20,65x8
Sets....95x8,115x6,115x6,115X4/30X10,30X10
Preacher curls(close grip)
sets....95x6,95x6,105x4
Zottman curls(preacher bench)
Sets...25x10,30x9,30x9
Seated offset curls
Sets....40x6,40x4,40x5
Triceps
Power rack extensions
(warmup)....60x10,70x10
sets....90x10,100x4,100x4
Decline db extensions
Sets....30x7,30x8,30x6,30x6
Upper cable pressdowns(straight bar, very strict)
Sets....125x10,145x10,155x8,165x10
Cable kickbacks
Sets...40x12,40x12
Forearms
Reverse cable curls
sets....90x10,100x10
EZ bar wrist curls
Sets....45x30,45x30
Abs
Not a bad workout. Did not do any forced reps, and stopped short of total burnout on both biceps and triceps. Want to at this point not do anything too fancy, make the muscles work to the heaviest extent, but not overkill where I can't recover as I am making calorie cuts in my diet and cannot tear down too badly. Good solid workout, felt tight and worked, but not over stressed.
United StatesStanding ez bar curls(superset last 2 with d.b. concentration curls)
(warmup)....45x20,65x8
Sets....95x8,115x6,115x6,115X4/30X10,30X10
Preacher curls(close grip)
sets....95x6,95x6,105x4
Zottman curls(preacher bench)
Sets...25x10,30x9,30x9
Seated offset curls
Sets....40x6,40x4,40x5
Triceps
Power rack extensions
(warmup)....60x10,70x10
sets....90x10,100x4,100x4
Decline db extensions
Sets....30x7,30x8,30x6,30x6
Upper cable pressdowns(straight bar, very strict)
Sets....125x10,145x10,155x8,165x10
Cable kickbacks
Sets...40x12,40x12
Forearms
Reverse cable curls
sets....90x10,100x10
EZ bar wrist curls
Sets....45x30,45x30
Abs
Not a bad workout. Did not do any forced reps, and stopped short of total burnout on both biceps and triceps. Want to at this point not do anything too fancy, make the muscles work to the heaviest extent, but not overkill where I can't recover as I am making calorie cuts in my diet and cannot tear down too badly. Good solid workout, felt tight and worked, but not over stressed.