3/19/15 Workout - Arm Day

AM Workout (weight/reps)

Goblet Squats
20/10, 30/10, 40/10, 50/10

Close Grip Bench Press 
95/20, 105/15, 115/10, 145/10,
165/3, 165/8, 95/20

One Arm Pressdowns
30/20, 30/20, 40/15, 50/5

One Arm Overhead Extensions
20/10, 10, 10

Cable Kickbacks
20/10, 10, 10

Cybex Tricep Extensions
100/2, 80/6, 60/5, 50/5, 40/5, 30/6, 20/30

Lying Dumbbell Tricep Extensions
15/12

Cybex Overhead Extensions
10/50, 20/20, 30/20, 40/10, 50/6

Incline Dumbbell Curls
10/15, 10/15, 10/15

Hammer Dumbbell Curls
5/20, 10/10, 15/10, 20/10,
15/10, 10/10, 5/10

Cybex Preacher Curls
60/5,40/8, 30/12, 30/14, 30/10

Cable Rows 
150/8, 135/8, 120/12, 105/20

Treadmill
16 minutes

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