DAY 13 - ARMS

WARMUP
-Circuit of 15 pullups and 25 dips... 2 sets of each

1. Smith CGBP
135 x 20
225 x 20
275 x 12
295 x 10
315 x 8
335 x 5
275 x 15
225 x 20
---alternating with---
1. DB Curls
45's x 12
55's x 10
65's x 12 (hammer)
75's x 10 (hammer)
70's x 10 (hammer)
50's x 12
40's x 15

2. Overhead DB Extensions
80 x 20
100 x 15
120 x 12
120 x 12
120 x 12
---alternating with---
2. Machine Preacher Curls
5 sets of 10-15 reps w/ increasing weight

3. BW Dips/Chins
30/15


Great arm workout... bumped the weights up again!