6/13/14 Workout - Arm Day - Biceps - Triceps

AM Workout (weight/reps)

EZ Bar Curls - Run the Rack No Rest

20/30, 30/10, 40/5, 60/2

Supinated Dumbbell Curls

15/10, 15/10, 15/10, 15/10

Concentration Dumbbell Curls
30/10, 35/6, 25/10

Thumb Flush Supinated Dumbbell Curls
15/10, 15/10

Incline Dumbbell Curls
10/15

Cybex Preacher Dumbbell Curls
40/20, 30/12, 20/20, 60/5, 50/6, 40/7, 30/10

Cybex Tricep Extensions
40/10, 50/10, 60/10, 70/10, 80/10

Bent-Over Triceps Rope Pressdowns
110/10, 120/5, 95/8, 80/8, 65/10

One-Arm Pressdowns
Right 30/9 Left 30/21

High Cable Curls
30/15

Dumbbell Hammer Curls
15/25

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