Arms-
Over Head Banded Extensions- (green, purple) 5x12
Single Arm Cable Push Downs- 5x10
Banded Tri Push Downs- 5x12-15
Single Arm Banded Tri Push Downs- 5x10 (black)
Concentration Curls- 5x10
Db Curls- 5x8
Banded Bench Curls- (very similar to preacher curls) 5x10 (green)
Abs- Body Curls- 40 reps
I started isolating arms to get more work in and now its starting to pay off. My left elbow bothers me most of the time that is why you don't see skull crushers and tri extensions on here. I got rid of those exercises years ago due to lots of pain in the elbows. This workout will really help you build some major guns. Focus on good form and don't cheat yourself.
Coach George W. Phipps
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