Jordan

Routine: Arms - 5-day workout

Wednesday, May 15, 2013 at 2:53pm PDT

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

• 1a

  0 lb x

  10
• 1b

  40 lb x

  8
• 2a

  0 lb x

  10
• 2b

  55 lb x

  8
• 3a

  0 lb x

  10
• 3b

  85 lb x

  10
• 4a

  0 lb x

  12
• 4b

  85 lb x

  10
• 5a

  x

   
• 5b

  x

   

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

• 6a

  x

   
• 6b

  x

   
• 7a

  x

   
• 7b

  x

   
• 8a

  x

   
• 8b

  x

   
• 9a

  x

   
• 9b

  x

   

• a. Bent-over Triceps Extension - Dumbbell
  b. Hammer Curl - Dumbbell
  

• 10a

  20 lb x

  12
• 10b

  35 lb x

  12
• 11a

  20 lb x

  12
• 11b

  35 lb x

  12
• 12a

  20 lb x

  12
• 12b

  35 lb x

  12
• 13a

  20 lb x

  12
• 13b

  35 lb x

  12