Training – January 20th 2012

Warm-up

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Eliptical for 10 minutes

Internal and external rotation (for rotator cuff) 3 x 15 each arm – 2.5lb

 

Training

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Alternating DB Curls: 4 x 15 – 30lbs, 40lbs, 50lbs, 50lbs

Close Grip Bench Press (12 inch grip): 5 x 6 – 95lbs, 135lbs, 185lbs, 225lbs, 265lbs, 285lbs

DB Concentration Curls: 3 x 15 – all sets w/ 30lbs

Cross Neck DB Extensions: 4 x 20 – all sets w/ 25lbs

DB Side Laterals: 2 x 30 – all sets w/ 30lbs

Wrist Curls: 2 x 30 – both sets w/ 45lbs bar

Wrist Extensions: 2 x 30 – 18lbs, 18lbs (23

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