PreviousTue Oct 4Adductors, Upper Abs, Quads, HamstringsNextMon Oct 10Quads, Upper Abs, Calves

Thu Oct 6 2016 6:52 PM

  • Biceps (2p, 1s)
  • Upper Abs (2p)
  • Triceps (2p)
  • Forearms (1p)
  1. Barbell Curl
  2. Cable Crunch
  3. Dumbbell 2-Arm Triceps Extension
  4. Dumbbell Bicep Curl
  5. Exercise Ball Crunch
  6. Reverse Barbell Curl
  7. Triceps Pushdown
Barbell Curl
R10-6-163 sets
80 lb
10
90 lb
10
100 lb
7
PR: 50 × 10 (1004 days ago) [200%]
Cable Crunch
R10-6-163 sets
150 lb
10
160 lb
10
170 lb
10
PR: 200 × 12 (64 days ago) [85%]
Dumbbell 2-Arm Triceps Extension
R10-6-163 sets
80 lb
10
85 lb
10
90 lb
10
PR: 75 × 7 (58 days ago) [120%]
Dumbbell Bicep Curl
R10-6-162 sets
25 lb
40
30 lb
40
PR: 45 × 6 (745 days ago) [67%]
20 each side
Exercise Ball Crunch
R10-6-161 sets
0 lb
40
PR: 50 × 30 (53 days ago) [0%]
Reverse Barbell Curl
R10-6-163 sets
60 lb
8
60 lb
8
6 lb
8
PR: 70 × 9 (31 days ago) [86%]
3rd set very slow on the decline in order to build negative strength
Triceps Pushdown
R10-6-163 sets
50 lb
10
70 lb
10
90 lb
10
PR: 140 × 12 (52 days ago) [64%]
Machine with higher tension