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Superset
Tricep pushdowns x 15
Triceps dips x 15
Barbell curls x 15
Seated db curls x 15
Do that 4 times
Then
Barbell curls x 15 into
Into skull crushers x 15
3 times thru
Seated db x 20 each arm
Into
Standing db curls with double the weight X max reps
X 4 of those
Then 21's with 45lb plate x 3 sets
Arms sore for days.
I liked that it was a specific arm session, I don't usually put one day apart for one particular body part.
Did this with a mr.australia. He was doing double the weight I was.
Think I've gotta cut back on arm work, they get out of proportion too easily.
Been loving the high rep finishers for tri's lately though. Run the rack with db incline skulls. 17.5kg and down, 2 sets of 8-12 with 30-60 sec rest then 2 sets of 50 once I get to 5kg. Doing 200+ reps in the space of 5 minutes pumps them up like crazy.
Don't do as much arms I used to, my arms comfortably sit at 17.5 inches without over working them.
Triceps
Lying Triceps Extensions x 8 reps x 4 sets
Overhead Rope Extensions x 10 reps x 3 sets
Rope Pulldown (4-5 Dropsets) x 8-12 reps each drop x 3 sets
DB or Cable Triceps Kickbacks x 12-15 reps x 2 sets
Biceps
Incline Seated DB Curls x 10 reps x 3 sets
Incline Seated DB Hammer Curls x 12 reps x 3 sets
EZ Bar Preacher Curl/Lying Cable Curl (Superset) x 8-12 reps each exercise x 2 sets
Rope Cable Curls x 12-15 reps x 4 sets (Last set is dropset)