Saturday : ARMS

TRICEPS:
Standing Cable Triceps Extension
170 X 10
185 X10
200 X 10

Seated Behind Head DB Extensions
50 X 10
65 X 10
80 X 8

Standing Cable lunge extensions (cable behind head in lunge postition)
100 X10
120 X 10
130 X 8

BICEPS:

Standing EZ Bar curls against a wall
55 X 12
85 X 10
105 X 8

Seated DB curls, alternating arms
30 X 10
40 X 8
50 X 5
60 X 1

Nautilus Seated Preacher Curls- 1 arm at a time
35 X 10
50 X 10
65 X 8
75 X 6

Standing Cable Cross, Hammer Curls
50 X 10
65 X 8
80 X 6

Finish with one Drop set of Standing cable curls
From 80 down to 40 non stop
80 X 10
70 X 10
60 X 10
50 X 10
40 X 10