Today was arm day....keeping with my transition to a more rep/shocking oriented workout from my 7 weeks of power workouts, it was an interesting day. My bi's and tri's were thouroughly smoked, have been worked in that way in a while.

Power rack extensions
Sets....85x11,95x6,95x7

Smith machine reverse press(seated, plate weight only)
Sets....50x10,60x5,60x5,70x2

Straight bar upper cable pressdowns(D handles)
Sets....150x12,80x12,(100x12,70x10)

French presses
Sets....70x9,80x7,90x4

Seated dip machine(set on position 3 overload beginning)
Sets...45x12,55x10



Barbell curls
warmup with bar only, 3x20 reps

Concentration curls(elbow in knee)
Sets....35x8,35x8,35x8,40x8,45x5

Lying pulley curls
Sets....70x9,70x7,(80x4,50x10)

Slight incline hammer curls(alternating dumbbell)
Sets....35x7,35x6,35x7,40x4,40x3

Rep to failure with olympic bar

3 sets of standing forearm curls, 10 eaxh 50,60,65

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