Sunday, July 21, 2013

Arms 20th July 2013

Foam roll: Upper body

Warm up: Upper body band warm up, 2 rounds

Program:

Rope pushdowns
4 sets of 15
45 secs rest. 31X1 tempo.

Close grip bench (pause 1 inch above chest)
Bar * 10
40kg * 10
60 * 10
80 * 10
100 * 10
110 *  8, 8
80 * 15/6/3
Had to use wraps cos my wrist was hurting slightly.
 
Lying DB extension
10 * 15, 15, 14, 13, 12, 12
Tempo was 21X1. Rest time was 1 min.

Overhead DB extension
7.5 * 25, 25, 25
Really pussy weight, but I wanted to go slower and get the mind muscle connection with the tricep, so had to lighten the weight up.

Fat grip DB curls
10 * 12
12.5 * 12, 12, 12
tempo was 5111. Really killed my biceps with these haha

Single arm barbell preacher curl
21 * 12, 12, 10
tempo was 4111. shag

Single Arm hammers
40 * 8
30 * 8
20 * 20
Haven't done heavy hammers in a while haha

GHR abs
5 * 12, 12, 12, 12

I can't seem to get the mind muscle connection with my arms very well. Need to work on that.

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