We hit the gym around 10 this morning and trained arms! Lots of sets and lots of reps! We primarily did 3 sets per exercise and up to 4 sets for the EZ bar curls and Dumbbell extensions. Kept the reps high around 10-15.
Biceps exercises:
1) EZ bar curl with outer grip.
2) Alternating dumbbell curl.
3) Inside grip EZ bar spider curl.
4) 1 arm machine preacher curl.
5) Dumbbell hammer curl.
Triceps:
1) Over head dumbbell extensions.
2) Over head rope extensions.
3) Straight bar push-downs.
4) Incline close grip push-ups.
Here's the chest workout from this afternoon! We did 4-5 sets per exercise! My chest and arms will be sore tomorrow!
1) Incline dummbbell fly's.
2) Flat dumbbell bench press.
3) Incline hammer strength press.
4) Cable crossovers. FST-7!
5) Seated vertical chest press.