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February 19, 2012

Arm Day

Seated Decline Bench Curls 5 x 8 (4:1 tempo)

*fifth set followed by 3 drop sets

Prone Decline Bench Curls 3 x 8 (4:1 tempo)

Dumbbell 21's x 3 (4:1 tempo)

Dumbbell Skull Crushers 5 x 8 (4:1 tempo) 
*fifth set followed by 3 drop sets 

Cable Tri Pressdowns 4 x 10 (4:1 tempo)

One Arm Cable Tri Pressdowns 4 x 10L+10R (4:1 tempo)

Ultra Mega Firehydrants x 15s L + 15s R
Ultra Mega Firehydrants x 15s L + 15s R 

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  • 52lb kettlebell snatches - 68 (one hand switch)
  • Handstand Pushups (against a wall) - 5
  • Pistols (one legged squats, butt to floor) - 20 each leg in 10 minutes
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  • Chinups - 16
  • mile run - 4:26

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