Arm Day

 

Superset/Sped up reps of 1o with your muscles; not counting out 1 rep, 2 rep, 3 rep, 4 rep, 5 rep, 6 rep, 7 rep, 8 rep, 9 rep, 10 rep with or without resting in between reps

Doing “1, 2, 3, 4, 5, 6, 7, 8, 9, 10” in 1 with no rest

For each reps of 10

——

A Superset is working one muscle followed by its opposite muscle with no rest in-between.

A superset is simple: alternating sets of two different exercises with no rest in between.  Doing a set of biceps curls and a set of triceps dips, alternating until you’ve completed all the sets

-shape.com

“Superset you’re muscles with the same exercise”

You can also do agonist supersetting which is the pairing of two exercises for the same muscle. For example, you can superset bench press with dumbbell flyes or squats with leg extensions. … Again, a compound exercise is usually supersetted with an isolation movement.

-bodybuilding.com

Alternating your muscles while doing the same exercise

Arms

•Biceps Curl: 75lbs + 15lbs Total 90lbs x 3 reps of 10 + 1 rep of 10

One Arm: 75lbs + 15lbs Total 90lbs x 3 reps of 10 + 1 rep of 10

90lbs + 15lbs Total 105lbs x 3 reps of 10 + 1 rep of 10

One Arm: 90lbs + 15lbs Total 105lbs x 3 reps of 10 + 1 rep of 10

•Lateral Raise Machine: 10lbs + 15lbs Total 25lbs x 3 reps of 10 + 1 rep of 10

30lbs + 15lbs Total 45lbs x 3 reps of 10 + 1 rep of 10

•Tricep Press: 110lbs + 15lbs Total 125lbs x 3 reps of 10 + 1 rep of 10

130lbs + 15lbs Total 145lbs x 3 reps of 10 + 1 rep of 10

•Seated Row: 90lbs + 5lbs Total 95lbs x 3 reps of 10 + 1 rep of 10

•Chest Press: 90lbs + 15lbs Total 105lbs x 3 reps of 10 + 1 rep of 10

•Shoulder Press: 50lbs + 15lbs Total 65lbs x 3 reps of 10 + 1 rep of 10

•Fly: 110lbs + 15lbs Total 115lbs x 3 reps of 10 + 1 rep of 10

130lbs + 15lbs Total 145lbs x 3 reps of 10 + 1 rep of 10

•Back Extension: 130lbs + 15lbs Total lbs x 3 reps of 10 + 1 rep of 10

 

Cable Multi-Jungle

•Dual Pulley Row: 35lbs + 2.5lbs Total 37.5lbs x 3 reps of 10 + 1 rep of 10

•Lat Pulldown: 50lbs + 2.5lbs Total 52.5lbs x 3 reps of 10 + 1 rep of 10

•Dual Pulley Pulldown: 100lbs + 2.5lbs Total 102.5lbs x 3 reps of 10 + 1 rep of 10

•Triceps Pushdown: 40lbs + 2.5lbs Total 42.5lbs x 3 reps of 10 + 1 rep of 10

 

•One-Arm T-Bar Row: Total 90lbs x 3 reps of 10 + 1 rep of 10

•Dumbbell Overhead Triceps Extension: Total 40lbs x 3 reps of 10 + 1 rep of 10

•Dumbbell Seated One Arm Lateral Raise: Total 15lbs x 3 reps of 10 + 1 rep of 10

 

 

Abs

•Abdominal Machine: 110lbs + 15lbs Total 125lbs x 3 reps of 10 + 1 rep of 10

130lbs + 15lbs Total 145lbs x 3 reps of 10 + 1 rep of 10

•Half Bosu Ab Chair: Captain’s chair oblique crunches

Straight on 3 reps of 10 + 1 rep of 10

Right Side 3 reps of 10 + 1 rep of 10

Left Side 3 reps of 10 + 1 rep of 10