ashumate
Cathlete
Morning Ladies to day was tabatas bis and tris - 5 minute warm up on TM try to get cardio in later today.
TRICEPS
Lying Barbell Extension:
20 # - 8 sets/8-9 reps varied, last set was 7 reps (up 5#)
Bench Dips:
BW - 8 sets/15-12 varied reps
Overhead Dumbbell Extension:
1- 15# db- 8 sets 8-9 varied reps
BICEPS
Dumbbbell Curl:
12s - 4 sets 8 reps 4 sets 10s 8 reps
Incline Dumbbell Curls:
10's -8 sets 8 reps varied reps
Hammer Curls:
12's - 4 sets/8-7 varied reps
10’s's - 4 sets/8-7 varied reps
TRICEPS
Lying Barbell Extension:
20 # - 8 sets/8-9 reps varied, last set was 7 reps (up 5#)
Bench Dips:
BW - 8 sets/15-12 varied reps
Overhead Dumbbell Extension:
1- 15# db- 8 sets 8-9 varied reps
BICEPS
Dumbbbell Curl:
12s - 4 sets 8 reps 4 sets 10s 8 reps
Incline Dumbbell Curls:
10's -8 sets 8 reps varied reps
Hammer Curls:
12's - 4 sets/8-7 varied reps
10’s's - 4 sets/8-7 varied reps