Thursday’s Workout: Arms & Abs – 09/05/13
This is the last workout that I will post for the week. If you want the chest and second leg workout, just comment below and ask.
Tip of the day! The gratification of gradual weight loss will be much more satisfying than the instant gratification of food.
Arms
Active warm up:
Superset: Chin Ups – 4 x 12 (palms facing you)
Superset: Bench Dips – 4 x 25
Superset: Preacher curls – 5 x 12 (using ez curl bar w/wide-grip)
Superset: Skullcrushers – 5 x 10 (go heavy!)
Triset: Tricep pushdown – 4 x 21 method
Triset: Incline bench dumbbell curls simultaneous – 4 x 20 (light weight, slow, focus on form)
Triset: Weighted bench dips – 4 x 20
Triset: Rope curls – 4 x 12 (go heavy!)
Triset: Ez bar curls w/inside grip – 4 x 12 (6 reg speed, 6 slow)
Triset: Concentration curls 4 x 10-failure
Finisher
Rope curls – 4 x 21 method
Single-arm rope kickback – 4 x 8 (4/4 tempo)
Reverse Cable Curl w/ thumb over grip – 4 x 10 (light weights, 3/3 tempo)
Abs
Decline bench situps – 4 x 25
Leg lift w/stability ball b/t ankles – 4 x 25
Rope crunches – 4 x 12
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