5/5/09 - Arms - 13one

Barbell Curls

• 50- 10reps
• 80- 8reps
• 90- 8reps
• 100- 8reps

Dumbell Curls

• 35's- 8reps
• 40's- 8reps
• 45's- 8reps

Preacher Machine

• 3 burnout sets

Skull Crushers

• 25's on each side.
• 35's on each side.
• 40 on each side.

Push Downs

• 50- 15reps
• 60- 12reps
• 70- 12reps

Overhead Extensions

• 100- 12reps X 3sets.

40 minutes of cardio.