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Dec 12th Workout

Posted on December 12, 2013 at 10:05 PM

BICEPS/TRICEPS/DELT/CALF


Decline Skull Crushers (Bent Bar) 20, 15 , 12 , 8 , 6 , 6 , 6 , 6 

Reverse Grip Cable Press Down (1 arm at a time) 15 (4x)

Triangle Grip Press Down 12 (4x)


Preacher Curls (Bent Bar) 20 , 15 , 12 , 12 , 12 , 8 , 8 , 8

Reverse Grip Curls (Bent Bar) 15 (4x)

Cable Curls (single arm) 12 (4x)


Cable Lateral Raise (1 arm)  20 , 15 , 12 , 12 , 12 

Rear Delt Fly (Machine) 20 (3x) 10 (3x)

DB Front Raise 12 / DB Lateral Raise 12 / DB Vertical Row 12 (SUPERSET ALL 3) (3x)


Weighted Calf Raise 8 / Bodyweighted Calf Raises 10 (SUPERSET) (10x) 


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