Wednesday: Flexing Our Right to 'Bear' Arms
Arm day…lot's of reps and such..enjoy
**Hard triceps days improve on all upper body lifts
Dips: 3x20
Reverse-grip Bench Press: 5x5, heavy
Tricep Circuit on cable machine, both arms at once: 3 sets of each, alternating, one after the other
- Triceps curls, palms up: x10-12
- Triceps curls, palms down: x10-12
Reverse-grip Curls with Flatbar: 3x12-15
Upper-half Dumbbell Curls: 3x7, heavy
Sevens: 3 sets, (21 reps per set…see the video)
Superset these last 2:
Concentration Curls: 3x7
Bent over Triceps Extentions with plate: 3x7
Forearm Curls, palms up: 3x15 (with dumbbells)
Forearm Curls, palms down: 3x15 (with dumbbells)
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