Gym Day 84..ARMS!!!

On Wednesday the 16th I worked my guns...Lefts 16 inches, right is 16.5 FYI lol...looking to get to 17 then I will be happy.

Triceps

4 sets of push downs, 30 kgs for 30 reps followed by 45 kgs for 10 reps, 60 kgs for 10 reps, 65 kgs for 10 reps, 70 kgs for 8 reps.

2 sets of kick backs, 12.5 kgs for 12 reps, 14 kgs for 8 reps.

2 sets of over head single arm dumbbell extensions, 14 kgs for 10 reps, 16 kgs for 8 reps.

2 sets of double arm over head db extensions, 18 kgs for 10 reps, 22 kgs for 10 reps.#

Biceps

1 set of cable curls, 25 kgs for 30 reps.

3 sets of dumbbell curls, 22 kgs for 10 reps, 24 kgs for 8 reps, 18 kgs for 10 reps.

4 sets of high cable double arm bicep curls, 12.5 kgs for 10 reps, 15 kgs for 8 reps, 10 kgs for 10 reps, 8 kgs for 10 reps.

2 sets of concentration curls, 16 kgs for 8-10 reps.