My arm workout on friday at Pro Gym!
Close grip bench 135x12 185x12 205x9 225x4 225x4
reverse grip bench 135x12 185x10 195x8 205x5 215x4
seated overhead extensions with bar 55x15 70x12 80x11 90x8 100x6
dips bwx15 20x12 40x7 x6 x6
one arm cable extension 20x20 25x15 30x15 35x12
barbell curls 40x15 75x12 135x7 145x4 x3
preacher ez bar curls 60x15 80x12 100x9 120x5 x4
seated alternate dumbell curls 40x12 x11 x10 x10 x10
standing front concentration curls 25x14 30x8 25x12 x11 x10
barbell wrist curls 60x23 70x15 80x9 90x7 100x5
reverse wrist curls 25x25 40x10 x8 x6 x5
seated knee ups x35 x35 x35 x35
Calves where worked nonstop for 5 minutes on the seated calf raise going from 45 to 140 pounds and back down again.
This is a typical training day for me. So all you little suckers who keep on complaining about training hard you really don't know anything.
This is just the beginning week of my new schedule so the weights will be moving up fast!
Ams where pumped to the max and I didn't have a decent weight belt for dips so I used dumbell and held them together with my feet!
