Monday March 2, 2009 Arms Bi's and Tri's

We had a great Arms work out. We knocked out 20 sets and set some personal bests (PB) too.

Here is what I did today;

Biceps First
Standing Dumbbell Curls 3 sets
30Ibs x 12
40Ibs x 10
50Ibs x 6 (PB)

High Cable Double Bicep Curl 3 sets
50Ibs x 12
60Ibs x 12
80Ibs x 12 (PB)

21's with 70Ibs

Hammer Curls 3 sets
25Ibs x 12
35Ibs x 12
45ibs x 8 (PB)

Triceps
Triceps extensions straight bar 4 sets
100Ibs x 12
130Ibs x 12
170Ibs x 8

Decline Close Grip Bench Press (for triceps) 3 sets
135Ibs x 12
185Ibs x 12
225Ibs x 10

Single Arm Dumbbell Overhead extension 1 set
30Ibs x 15

Dips with full body weight and adding a plate with it. 3 sets
w/ 35Ibs plate x 12
w/ 45Ibs plate x 10
w/ 45Ibs plate x8 and dropped set it to my body weight 10 times.

This was my work out and see you tomorrow.

Have a great day
Carlos