Triceps/Biceps/Forearms

pre/during workout

5 g BCAA's
cytomax
water
25 min recumbent bike
10 mins step mill
10 mins recumbent bike

1/2 banana
gatorade

TRICEPS
3 warm up sets close grip bench press*bar,95,135*
3 working sets cgb*175x5,195x5,215x4*
3 supersets *overhead tricep extensions*100x15,140x10,150x10,155x10
*pressdowns w/V bar*140x10,150x8,155x7*
*reverse grip pressdowns w/str8 bar*120x10,130x6,130x6*
3 sets dip machine*240x10,265x8,320x6*
2 sets one arm cable kick backs*40,50 to failure*
BICEPS
1 warm up set cable curls w/str8 bar*80x15*
3 working sets cable curls*120x8,140x8,150x6*drop to 100x8*
3 sets one arm high cable curls*70x10,50x10,50x8*
2 sets preacher curl machine*done unilaterally*50x20,70x20*
FOREARMS
3 sets DB hammer curls*45x8,60x6,70x5*
3 supersets DB wrist curls,underhand and overhand*20 lbs to failure

MEAL#1
5 g BCAA's
2 scoops whey in 16oz gatorade
1 bowl frosted flakes
MEAL#2
curry shrimp and rice
1 cup broccoli,cauliflower,carrot mix
crystal light
MEAL#3
2 turkey chili dogs w/fat free cheese
crystal light
MEAL#4
green salad
yogurt
crystal light
MEAL#5