Okay so I know its a couple of days late but I had a pretty good arm workout on friday. For triceps I started with close grip of course. I warmed up with 145x15, 195x15, and 245x12. I did one big working drop set where I started with 295x10, then dropped to 245x8, 195x10, and finally 145x12. This killed the triceps and really got them pumped. Next was db triceps extensions. I keep these pretty light and go for a good stretch. First was the 80x20, then 100x15, and last was the 120x15. After these my triceps were pretty much dead but I had one more exercise left! Last exercise was v bar triceps pressdowns. I kept the weight very light on these and went for a good stretch and contraction! For these three sets I got between 29-30 reps. Triceps were done after these!! For biceps I started with a warm up of 55x20 and then did two intermediate warm ups of 105x15. I then did a working set of 155x12 and finished with another working set of 155x10 then dropped to 105x8 and then 55x12. Must biceps were good and pumped and ready for exercise two! Next was machine preacher curl. For the first set I did 130x15, next was 175x12, and I finished with 205x10! (Whole stack plus a five) My last exercise was high cable curls. (Front double biceps cable curls) For these I kept the weight very light and focused on hitting a front double on every rep! These three sets I stayed in the 20-25 rep range. Can u say pump?! My arms were dead! I can say that it seems every day my vascularity is improving. More are starting to pop in my calves and are creeping up into my lower abs. I even saw a few pooling around my triceps! I know I am gonna make some big changes this next week. I can't wait!!!
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