10/13/16: Arms

Hey there!!

I normally do shoulders with my arms, but traffic was awful today and I didn't get started until late, so I ran out of time.  Here's today's workout:

Hammer Swings: 30 reps/arm
Dips: 6.5

Spider Curls:2 sets of 20 reps @ 10 pounds, 1 set of 15 reps @ 15 pounds

Super Sets 1-2:
Dumbbell Curls: 20 reps @ 10 pounds
Hammer Curls: 20 reps @ 10 pounds

Super Set 3:
Dumbbell Curls: 15 reps @ 15 pounds
Hammer Curls: 15 reps @ 15 pounds

Preacher Curls: 2 sets of 20 reps @ 35 pounds, 1 set of 15 reps @ 40 pounds

Super Sets 4-5:
Tricep Pull Downs: 20 reps @ 10 pounds
Tricep Push Downs: 20 reps @ 30 pounds

Super Set 6:
Tricep Pull Downs: 15 reps @ 10 pounds
Tricep Push Downs: 15 reps @ 10 pounds

Super Sets 7-8:
Tricep Kickbacks: 20 reps @ 10 pounds
Skull Crushers: 20 reps @ 10 pounds

Super Set 9:
Tricep Kickbacks: 15 reps @ 15 pounds
Skull Crushers: 15 reps @ 15 pounds

I'll be working my shoulders on Saturday morning.

Have a great workout and enjoy your day!!