Day 3
HEAVY

15 min
DATE

Arms:

1) Pushdowns with EZ Curl Handle

Tricep Pushdown

NO REST
Sets of 2 until you can't then
BACK DOWN
DESCENDING SET
to failure

If you don't make it very far - do it twice.

 

10lbs x 2
20lbs x 2
30lbs x 2
35lbs x 2
40lbs x 2
45lbs x 2
50lbs x 2
55lbs x 2
60lbs x 2
65lbs x 2
70lbs x 2
75lbs x 2
80lbs x 2
90lbs x 2
100lbs x 2?
100lbs x 2?
110lbs x 2?
120lbs x 2?
130lbs x 2?
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure
-10lbs x Failure

____ x ____
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____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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2) Standing Dumbbell Curls

Dumbbell Curl

NO REST
Sets of 2 until you can't then
BACK DOWN
DESCENDING SET
to failure

If you don't make it very far - do it twice.

 

5lbs x 2
10lbs x 2
15lbs x 2
20lbs x 2
25lbs x 2
30lbs x 2
35lbs x 2
40lbs x 2
45lbs x 2
50lbs x 2?
55lbs x 2?
60lbs x 2?
65lbs x 2?
70lbs x 2?
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure
-5lbs x Failure

 ____ x ____
____ x ____
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____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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