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Pure Label Nutrition CEO - Training Log - TRICEPS / BICEPS (superset) CALVES / ABS

Posted by Kyle Harrod on

09/15/15 TRICEPS / BICEPS (superset) CALVES / ABS

Hammer Strength High Curl / Hammer Strength Tri Ext

2 x 20 / 2 x 20

Straight Bar Pushdown / Palms Up DB Curls (focus on squeeze and flex at bottom / no rest between sets besides a few deeps breaths - rest 1-2 mins after 4 fulls sets of both)
1x12 / 1x12
2x12 / 2x10
1x10 / 1x8

Rope Ext / Straight Bar Curl (focus on squeeze and flex at bottom / no rest between sets besides a few deeps breaths - rest 1-2 mins after 4 fulls sets of both)

2x12 / 3 x 10
2x10 / 1 x 8

Overhead Rope Ext / Hammer Curl (focus on squeeze and flex at bottom / no rest between sets besides a few deeps breaths - rest 1-2 mins after 4 fulls sets of both)

2 x 15 / 1 x 12
1 x 12 / 3 x 10
1 x 10 + 2 drop sets

Cable Kickback (no handle) / Incline Curls (alt between sets palms up / rotating - focus on squeeze and flex at bottom / no rest between sets besides a few deeps breaths - rest 1-2 mins after 4 fulls sets of both)

3 x 10 / 1 x 12
1 x 8 / 2 x 10 / 1 x 10

Leg Press Calf Raise (full ext through toe and squeeze, stretch at bottom)
2 x 20

Kept adding 45lb plates until 20 was tough then I did sets of 10 single leg + 15 partials

Knee Raise / Crunch (squeeze hard and excel completely at top)
4 x 12 / 4 x 12