26/03/11

Arms

Rope push downs
14 * 12
16 * 10
18 * 10
21 * 12

Close grip bench
40 * 15
50 * 15, 15
60 * 12, 15

Incline skull crushers
30 * 15
40 * 12, 12, 12
30 * 15

Barbell curl
30 * 10
40 * 10, 10, 10
50 * 9

Isometric DB hammer curl
10 * 10, 10, 12

One arm preacher barbell curl
Short straight bar * 10
2.5 * 8, 8, 8, 8