5.19.16: Arms

Weight: Shoot for 40 lb, no less than 30 lb, for curls.

•  Triceps Pushdown - Rope Attachment
  3 warm-up sets of 10-12 reps, 1 minute rest
•  Close-Grip Barbell Bench Press
  2-3 sets of 10-12 reps, 1 minute rest
•  Dip Machine
  3 sets of 10-12 reps, 1 minute rest
•  Triceps Pushdown
  3 sets of 10-12 reps, 1 minute rest
•  Lying Triceps Press
  7 sets of 10-12 reps, 30 seconds rest
•  EZ-Bar Curl
  3-4 sets of 12-15 reps, 1 minute rest
•  Dumbbell Alternate Bicep Curl
  3 sets of 10-12 reps, 1 minute rest
•  Dumbbell Spider Curl
  3 sets of 10 reps, 1 minute rest
•  One Arm Dumbbell Preacher Curl
  3 sets of 10-12 reps, 1 minute rest
•  Reverse Barbell Curl
  3 sets of 10-12 reps, 1 minute rest