P3.2W4D4

Arms
dumbbell curl: 30×8 (eight sets) [45 sec b/w]
french press: 60×8 (eight sets [30 sec b/w]
reverse curl: 60×6 (three sets) [45 sec b/w]
cable curl: 4×12, 4×10 [45 sec b/w]
triceps rope pressdown: 11×12, 12×12 [45 sec b/w]

February 12, 2010 | Filed Under lifting | Leave a Comment