Verse of the day: In Thee, O LORD, I have taken refuge; let me never be put to shame. -Ps. 71:1
Today was my first workout for just biceps and triceps in a couple months. It was a great pump. I super-set everything (biceps/triceps) and had very little rest. I was not trying to use as much weight as possible, but just pump the muscle as full as possible. Here's how it looked:
5 super-sets of barbell curls with lying triceps extensions
3 sets of preacher curls with pushdowns
3 sets of seated hammer curls with seated 1-arm dumbbell extensions
1 set curl
1 set 1-arm rope pushdown
this took about 25 minutes
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