Thursday: Lazy Arm Day

Tweaked my knee a bit and haven't been able to do legs. My mo-jo was zapped and ended up having a kinda lame arm day instead of legs

Biceps-

Barbell Bicep Curls: 5x10

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Dumbbell Bicep Curls on Incline Bench: 3x20 (the bench maximizes your range of motion)

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Barbell Lower Bicep Curls: 3x10-12 (let your arms go all the way down; 

                                                                           only come back half way up [arms at 90 deg.])

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Upper Bicep Cable Curls: 3x12 (adjust the cables so that they're above head height, stand away from the 

                                                                 machine so that your arm is fully extended to your side, slightly raised. 

                                                                 Keeping elbow still, bring fist to your ear/behind your head. 

                                                                 Focuses on upper bicep)

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First Triceps Superset- 3 rounds:

Dumbbell Skull Crushers: 1x15

Bent-over Triceps Extensions: 2x10 (yes, 2 sets per round)

http://www.youtube.com/watch?v=OYmMgABABog

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Second Triceps Superset: 5 rounds:

Triceps Extensions on cable machine, palms up: x10

Triceps Extensions on cable machine, palms down: x10