Saturday Triceps/Biceps/Forearms

pre during workout
coffee w/equal
BCAA boost in sugar free kool-aid
water

25 mins recumbent bike
11 mins tread mill
20 mins recumbent bike

total cardio=56 mins
ABS
4 sets supported hanging knee ups
2 sets supported hanging altern. knee ups

banana,gatorade

TRICEPS
3 warm up sets close grip bench press
4 working sets close grip bench press*205x5,215x3,215x4,225x3*drop to 185x6,135x10*
1 warm up set skull crushers
3 working sets skull crushers*65x10,75x8,75x8*
2 supersets overhead tricep extensions*w/v bar*120x10,140x10*
*pressdowns w/v bar*120x6,140x7*
2 sets pressdowns* w/v bar*150x8,155x10*
BICEPS
1 warm up set altern. DB curls*15x10*
2 working sets altern. DB curls*35x6,45x5*
2 set ez bar curls*95x6,105x6*drop to 50x5*
2 sets preacher curl machine*50x20,70x20* done unilaterally
FOREARMS
2 supersets underhand and overhand DB wrist curls*35 lbs to failure*
2 sets overhand BBwrist curls *70lbs to failure*

stretching,icing