Thursday: Triceps Tribunal (with some biceps, too)

Hope someone enjoys this! Twas' Dillon's first day. Look out for new pix!!


Shout out to Tony for helping with the slideshow. Can't wait for the After pic!


Triceps Tribunal (with some biceps, too)




Reverse-grip Bench Press: 3x10-12 (warm-up set of 15)
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Triceps Superset- 3 rounds
-Dumbbell Skull-crushers: x12 (http://www.youtube.com/watch?v=zqnIeocV7qI)
-Bent Over Extensions: x12 (http://www.youtube.com/watch?v=ln6BUxoREI4)

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Upper Bicep Curls with Cables: x12 (Put cables up high, or use Lat pull-down machine; start with arm as close to vertical as possible, look away from your arm to keep your elbow back and in place; curl your hand to your ear)

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Barbell Bicep Combination Curl: 3x14 (alternate between curling halfway up and all the way up, 1 half way, one all the way, etc.)

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Superset- 3 rounds

-Reverse Grip Triceps Pulldowns with Cables: x12 (http://www.youtube.com/watch?v=Nr5_0QShANQ) **Don't let your arms any more than halfway back up to your shoulders; rep should end with your forearms being horizontal. Guy in video is cheating!**

Cross-body Hammer Curls: x12 (http://www.youtube.com/watch?v=PZmz-cPMeQA) <--Dumb link won't change color...

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Dips: 5x As Many As Possible (minimum of 10; use assistance pad if needed)

Zak claims to have done abs…I had a meeting. You don't have an excuse lol