Day 83

Triceps and Biceps: this time around I made sure to begin with the Triceps.

THE PLAN:

Triceps
Dumbbell Tricep extensions (3 sets 8-10 reps)
Pushdowns (3 sets 8-10 reps)
Tricep Dips (3 sets 8-10 reps)

Biceps
Hammer Curls (3 sets 8-10 reps)
Barbell Curls (3 sets 8-10 reps)
Machine Curls (3 sets 8-10 reps)

ACTUAL WORKOUT: Sets & Weights used: (1 2 3)

Triceps
Dumbbell Tricep extensions (35 40 --)
Pushdowns (30 35 40)
Tricep Dips (3 sets - body weight)

Biceps
Hammer Curls (15 20 25)
Barbell Curls (30 40 50)
Machine Curls (25 40 40)

Only change is to begin with 30lb on the dumbbell tricep extention, 1st set is usually a warmup set.