Arms (7/4/14)

Happy Independence Day.

Arms

• Chin-up
• 50 total
• Barbell Curl
• 4 sets x 13 reps
• Seated Dumbbell Curl Dropset
• 1 round: 7, 7, 6 reps
• 1 round: 8, 6, 5 reps
• Choose weight heavy enough to reach failure by first set, drop 1/3 weight to perform second set, drop 1/3 and complete last set (i.e. 60lbs, 40lbs, 25lbs).
• Triceps Extension w/ V-bar
• 1 round: 8, 6, 5 reps
• 1 round: 7, 7, 6 reps
• Follow same pattern as dumbbell curls.
• Barbell Skull Crusher
• 4 sets x 13 reps
• Dip
• 50 total

Niko Countouriotis
American