Today I had a pretty good workout. Before doing arms I did a little back and shoulder workout.
Close grip pulldowns 90/15,120/12,150/12
Back pulldowns 105/15,120/12,135/12
Side cable raise 10/15,10/15,20/10
One arm cable rows 65/15,165/15,165/15
This was a pretty light and good workout before proceeding to arms.
Triceps pushdowsn 65/15,95/12,125/12
Overhead cable extensions 95/15,110/12,125/10
One arm dumbbel extensions 25/12,30/10,35/10
Concentration dumbbell curls 30/12,35/12,40/10
Face down incline curls 25/15,25/15,25/15
Lat machine curls behind the head 40/15,60/15,75/15
Hammer dumbbell curls 30/12,35/12
Dumbbell wrist curls 25/15,30/15
Knee-in 20/20/20/20
Cable crunch 65/20,65/20,65/20,65/20
Leg raises 20/20/20/20
Hyperextensions 15/15/15/15
This is a great workout. When it comes to my workout I'm not on a set schedule. I do have to get into a schedule so I don't over train or even hurt myself.
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