Saturday, July 11, 2015 - Arms
A.M. - Weights
[Standing Dumbbell Curls - 10/8/6/10Standing Hammer Curls - 10/8/6/Failure]
4 - #{45, 50, 55, 45}
4 - #{35, 40, 45, 35}
[Standing Triceps Overhead Press (Single DB) - 10/8/6/10
Lying Skullcrushers - 10/8/6/Failure]
4 - #{65, 70, 75, 65}
4 - #{35, 40, 45, 35}
[Seated Incline Dumbbell Curls - 10/8/6/Failure
Standing Barbell Curls (lower, upper, full) - 5/4/3/5]
4 - #{40, 45, 45, 40}
4 - #{40, 50, 60, 40}
[Triceps V-Bar Pushdown - 12/10/8/FailureLying Skullcrushers - 10/8/6/Failure]
4 - #{65, 70, 75, 65}
4 - #{35, 40, 45, 35}
[Seated Incline Dumbbell Curls - 10/8/6/Failure
Standing Barbell Curls (lower, upper, full) - 5/4/3/5]
4 - #{40, 45, 45, 40}
4 - #{40, 50, 60, 40}
Dip Station - 10/8/6/Failure]
4 - #{70, 85, 100, 70}
4 - #{Bodyweight}
Double Tower Cable Curls (Palms In) - 10/8/6/Failure
4 - #{40, 50, 60, 40}
[Triceps Rope Pulldown - 12/10/8/Failure
Single Handle Triceps Pulldown - 10/8/6/Failure Drop Set]
4 - #{60, 67.5, 75, 60}
4 - #{20, 22.5, 25, 20-10}
Est. Calories ~ 630
A.M. - Cardio
Treadmill - 60 minutes, 3.6 mph / 14.5 incline
Treadmill - 3 minutes, 10 mph - 7 mph / 3.5 incline
P.M. - Cardio
Treadmill - 30 minutes, 3.8 mph / 15 incline
ABOUT THE AUTHOR
A fitness enthusiast from the South; The deep South.
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