SUPER SET ARMS 9/23/13

Stretch for 5 minutes.

1 set of Standing Curls with 30 lbs. dumbbells for 12 reps.
- super set with 1 set of Triceps Rope Pull Downs with 60 lbs. for 16 reps.
- 45 second rest.

4 sets of full extension Preacher Curls with 35 lbs. for 16 reps.
- super set with 4 sets of Triceps Rope Pull Downs with 60 lbs. for 16 reps.
- 45 second rest.

4 sets of Standing Curls with 60 lbs. curl bar for 12 reps.
- super set with 4 sets of single hand cable Triceps Extensions with 30 lbs. for 16 reps.
- 45 second rest.

4 sets of single arm Sitting Curl, isolated at a 90° angle on inside of knee, with 30 lbs. dumbbells for 12 reps.
- super set with 4 sets of straight bar Triceps Extensions Pull Downs with 70 lbs. for 16 reps.
- 45 second rest.

4 sets of Standing Curls, using both arms at same time on cables, with 25 lbs. for 12 reps.
- super set with 4 sets of bent over Triceps Extensions with 22.5 lbs. dumbbells for 16 reps.
- 45 second rest.

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Osa McDonald (Athlete)