Biceps
Standing ez curls(switch up on bars today, usually use straight bar)
(warmup)....45x12,75x8
sets....95x8,115x7,115x7,125x3,130x2,130x3,115x5
Close grip preachers
sets....95x8,95x9,105x5
One arm Zottman curls(preacher bench)
Sets....30x8,30x10,30x9,35x5
Seated offset grip curls
Sets....35x7,35x6,40x4
Standing upper cable pulley curls
Sets....70x10,80x10
Triceps
Power rack extensions
(warmup)....50x12,70x8
sets....95x8,100x7,105x5,110x4
Decline dumbbell extensions
Sets....30x6,30x4,30x6
Decline close grip benches(first set free, next 2 smith machine)
Sets....185x5,180x3,180x3
Between bench dips with weights
Sets....90x5,90x7
Reverse grip pressdowns
sets....100x10,110x6
Forearms
Standing dumbbell wrist curls
Sets....65x10,70x10
Reverse barbell curls
Sets....50x15,100x10,110x6
Good workout today, arms were smoking, really hit the triceps pretty hard, record on the power rack extensions. Want to increase my arm size of course as well as my bench strength.
United StatesStanding ez curls(switch up on bars today, usually use straight bar)
(warmup)....45x12,75x8
sets....95x8,115x7,115x7,125x3,130x2,130x3,115x5
Close grip preachers
sets....95x8,95x9,105x5
One arm Zottman curls(preacher bench)
Sets....30x8,30x10,30x9,35x5
Seated offset grip curls
Sets....35x7,35x6,40x4
Standing upper cable pulley curls
Sets....70x10,80x10
Triceps
Power rack extensions
(warmup)....50x12,70x8
sets....95x8,100x7,105x5,110x4
Decline dumbbell extensions
Sets....30x6,30x4,30x6
Decline close grip benches(first set free, next 2 smith machine)
Sets....185x5,180x3,180x3
Between bench dips with weights
Sets....90x5,90x7
Reverse grip pressdowns
sets....100x10,110x6
Forearms
Standing dumbbell wrist curls
Sets....65x10,70x10
Reverse barbell curls
Sets....50x15,100x10,110x6
Good workout today, arms were smoking, really hit the triceps pretty hard, record on the power rack extensions. Want to increase my arm size of course as well as my bench strength.