Today it's ARM DAY!!!

[MrRTTB]

I think I have the f**king flue comming on to me or something. I will do this arm session today and then bump calories and stay in for a couple of days. My session will look like this, I will update on the weightslater on tonight

Biceps/triceps

Warmup: Chins max, DIPS Max
Alt. DB curls 5 x 5
Narrow bench,Elbows out( I like this better for triceps) 5 x 5
incline db curl 2 x 8-10
Scullcruchers 2 x 8-10
Scott curls 2 x 8-10
Puchdowns 3 x 8-10
concentration curl 1 x 10-12
OH DB press one arm 1 x 10-12

10 worksets biceps - 11 worksets triceps

Pre workout 60g carbs, 40g protein
Post workout 50g whey 50g dextrose
1 hour later Pizza, 80g protein 100g carbs, 15g fat
then food Every other hour

 

[MrRTTB]

ok, so here is the numbers. The session was sweaty as hell
warmups Dips and Chins

Alt. DB curls 5 x 5 - 62lb
Narrow bench,Elbows out( I like this better for triceps) 5 x 5 - 240lb

incline db curl 2 x 10 / 7 - 40lb
Scullcruchers 2 x 12 / 8 / 5 - 110(superstrict)
Scott curls 2 x 8 / 5 75lb
Puchdowns 3 x 14 / 11 Max magasine + 30lb
concentration curl 1 x 10 55lb
OH DB press one arm 1 x 12 35lb

finished with one arm bicepscurl in cablenashine then Max Dips

now it's time for food!