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5/31/2012 3:02:51 PM -
Yesterday - Arms

SUPER SET #1

Rope Pushdowns
* 3 warm up sets 15
* 4 work sets 12

Dumbbell Curls
* 3 warm up sets 10
* 4 work sets 12


SUPER SET #2

Barbell Curl
* 3 warm up sets of 8
* 4 work sets of 10

Seated Dip Machine
* 3 warm up sets of 8
* 4 work sets of 15 (3 sec eccentric)


SUPER SET #3

Tsunami Bar Close Grips
*5 sets to failure


Hammer Curls
* 5 sets 10


Tricep Machine with elitefts™ bands
* 2 warm up sets 8
* 4 work sets of 10




,
Dave Tate


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