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Author Topic: Good Good Friday arm workout today  (Read 353 times)
mesmorph78
Getbig V
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Posts: 10852


there can only be one...


« on: April 06, 2012, 02:12:25 PM »

hammer curls

set 1  15 reps 45 lbs
set 2 10 reps  60 lbs
set 3  8 reps   80lbs
set 4 15 reps   55 lbs


barbell curls

set 1 15 reps 120lbs
set 2 10 reps 145 lbs
set 3 8 reps   170lbs
set 4 15 reps 120lbs

Dumbell preacher curls

set 1  15 reps 45 lbs
set 2 10 reps  60 lbs
set 3 8 reps    70 lbs
set 4  15 reps 45 lbs



Triceps


warm up pressdowns


close grip bench

warm up 20 reps 135
set 1 225 15 reps
set 2 315 10 reps
set 3 315 10 reps
set 4 225 15 reps


skull crushers

set 1- 15 reps  one 45lb plate per side
set 2-10 reps one 45lb plate and a 25lb plate per side
set 3 - 6 reps two 45 lb plates per side
set 4- 15 reps  one 45lb plate per side


kickbacks up to 50lbs

rope pressdowns

great workout




mes
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choice is an illusion
Swlabr
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« Reply #1 on: April 06, 2012, 02:21:19 PM »

Great natural genetics, well done.
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Fallsview
Getbig IV
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Posts: 3053

Mr. Mike Thompson RV 2014


« Reply #2 on: April 06, 2012, 03:15:09 PM »

THE LORD WAS WITH YOU!!!!!!!!!!!!!!!!!!!!
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noc
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Posts: 1403



« Reply #3 on: April 07, 2012, 09:00:23 AM »

Fascinating  Roll Eyes
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D
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