also will post my session i did last nite tomorrow.
looking good RageHypoop :D, great arms buddy, you need a lil bit of work for shoulders imo,traps are good too
12 mins of light cardio with 3mins cool down.
some bicep work,
Freemotion cable curls seated, and standing 35,40,45lbs 8+reps each and relaxed negatives
then seated and standing db curls all 30lbs
first set seated db curls, then standing, then seated db hammer curls
then standing db hammer curls 10+reps.
bicep peak is getting a bit better..
2 days a week FB
workout i did tuesday
Warm up rotator cuffs,
Incline db presses - 40,45,50 8 reps each
flat bb presses - 135,140,145 8-10 each
ez bb curls - 4 sets 8+ 55lbs
both hands tricep pushdowns, then one handed tricep push downs
3sets each 8reps
for one handed -- 20,25,30lbs
with both hands 30,40,50
db rows - 45,55, 60 6-8reps each
db shrugs - 65,70,75 8reps each
leg extensions - 95, 110 8reps
squats 3 sets 8 135, 135,135
Superset db side raises with db presses
17.5lbs for side raises, and 30lbs for presses
6-8reps each 3 sets each
6+ plus sets for abs,