This morning I went completely “bro-mode”, crushing bi’s and tri’s! I have a consultation for some oral surgery, but hopefully will be back to the WOD that went up last night.
Workout compliments of Muscle Pharm’s Cory Gregory.
Arm Assualt
Quadset 5 sets
Straight bar curls 8 reps @ 90,90,85,80,80
Skull Crushers 8 reps @ 90, 90, 85, 85, 80
Alt DB Curls 8 reps @ 35, 35, 35, 30, 30
Straight bar push-downs 8 reps @ 10th, 12th, 12th, 13th, 13th
Quadset 5 sets
Straight bar preacher curls 20 reps @ 60, 50, 50, 40, 40
Dips 20 reps @ BW
Reverse Curl 20 @ 60, 30, 30, 30, 30
Straight bar push-downs 20 @ 8th & bottom portion of rep 10 reps @ 7th
Quadset 5 sets
BW tricep press 20 reps
Alt. incline DB curl 6 reps 8 twist @ bottom 2 reps @ 20# ea.
Tricep hold rep press down 8 reps @ 10th, 8th, 6th ( dropset)
Curls 28 method 30, 25, 25, 30, 30
Graeme Fraser 