Jason Elwell

Routine: Arms - 5-Day

Tuesday, March 12, 2013 at 3:16am PDT

• a. Triceps Dip - Bodyweight/Weighted
  b. Pull-up - Lever
  

• 1a

  40 lb x

  15
• 1b

  15 lb x

  15
• 2a

  30 lb x

  15
• 2b

  45 lb x

  12
• 3a

  30 lb x

  12
• 3b

  45 lb x

  10
• 4a

  30 lb x

  12
• 4b

  45 lb x

  10

• a. Lying Triceps Extension - Barbell
  b. Hammer Curl - Dumbbell
  

• 5a

  60 lb x

  15
• 5b

  60 lb x

  13
• 6a

  60 lb x

  15
• 6b

  60 lb x

  15
• 7a

  60 lb x

  15
• 7b

  60 lb x

  15
• 8a

  60 lb x

  15
• 8b

  60 lb x

  15

• a. Kickback - Dumbbell
  b. Concentration Curl - Dumbbell
  

• 9a

  25 lb x

  10
• 9b

  25 lb x

  10
• 10a

  20 lb x

  10
• 10b

  25 lb x

  10
• 11a

  20 lb x

  15
• 11b

  25 lb x

  15