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RWFit.com Workout: Saturday 6/2/12

Posted by eric on June 2, 2012

Today was time for a dedicated heavy arms workout. It wasn't about cardio or excessive reps, it was low reps of heavy weights. It had been awhile since I'd done something like this, so it felt good to see how much I could lift when I focused on heavier weights.

Round 1: Repeat 3 times

  • Hammer Curls - 6
  • Tricep Extensions - 6

Then: 30 Russian Twists

Round 2: Repeat 3 times

  • Congdon Curls - 6
  • Tricep Rope Pulldowns - 6

Then: 20 Hollow Rocks

Round 3: Repeat 3 times

  • Supinated Barbell Curls - 6
  • Weighted Bench Dips (50# Sandbag) - 6

Then: 20 Hanging Leg Lifts


My arms were toast - I chose weights where 6 was the maximum reps I could do (i.e., rep 6 was tough) and fought through 3 rounds of each. I'm big on incorporating at least some ab work into every routine, hence the sets of abs in between each round of 3.


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