15 Jan Workout

ARMS: (no creatine taken today ... starting a dry period on that)

Normal Warm-up

Super Set 1: 4x Sets (super sets are doing 2x or more exercises right after each other on different muscles)
- Standing dumbbell curl, palms facing out, changing to to hammer and pause half way
     - Weight: 35, 45, 55, 60

     - Reps: 10, 10, 8, 6
- Triceps Press
     - W: 60, 70, 75, 80

     - R: 10, 10, 10, 10

SS2: 3x Sets
- Standing barbell curl
     - W: 75, 95, 105

     - R: 10, 8, 8
- Skull Crusher
     - W: same as above

     - R: 10, 10, 8

SS3: 3x Sets
- Cable Isolated Curl (quick curls)
     - W: 27, 32, 37

     - R: 10, 10, 8
- Tricep Pull-down
     - W: 67, 77, 87

     - R: 10, 10, 8

SS4: 3x Sets
- Lifetime Fitness Machine Preacher Curl 2x Arm
     - 5 Reps each set @ 140, 150, 155
- Lifetime Fitness Machine Isolation Preacher Curl 1x Arm
     - 6 Reps each set @ 40, 50, 55