Arms (6/21/13)

Arms

• Weighted Triceps Push-ups
• 4 sets x 15 reps
• With weight plate on back (or weight vest) perform triceps push-ups either with hands in a diamond shape or against your sides about halfway down your torso.
• Standing Barbell Curls (against wall)
• 5 sets: 10, 10, 8, 8, 6 reps
• Load bar, stand with back and butt against wall, perform full range of motion curls without pulling your butt away from the wall
• Use lighter weight than usual and concentrate all effort on bis
• Barbell Skull Crushers
• 5 sets: 10, 10, 8, 8, 6 reps
• Keep elbows IN
• Seated Dumbbell Drop Sets
• 3 sets x 10, then 10
• Perform 10 curls, drop weight to about 2/3 and perform 10 more
• Triceps Extension Burnout w/ Rope
• 3 rounds of 4 separate weights
• Perform 10 reps, drop 1 or 2 plates, perform 10 more, drop 1 or 2 plates, etc. 4 times = 1 round
• Reclined Cable Curl Burnout
• 3 rounds of 4 separate weights
• Set pulley low, attach straight bar, lay all the way back and perform 10 curls, drop weight about 10lbs and perform 10 more, etc. 4 times = 1 round

Niko Countouriotis
Fireman