12/30/17 PM - Arms/Abs

Triplets in Super Sets

3 Sets
10 - Supine Rows
10 - Dips
50 - Bicycles
90 Seconds Rest

3 Sets
10 - Rope Curls @ 45lbs plate on end of bar
10 - Nose Breakers w/ Caber bar @ 65lbs
50 - Crunches
90 Seconds Rest

3 Sets
10 - Hammer Grip Curls w/ Caber Bar @ 65lbs
10 - Overhead Tricep Extensions w/ Caber Bar @ 65lbs
25 - Jack Hammers
90 Seconds Rest

3 Sets
10 - Rope Push-ups
10 - Dumbbell Hammer Hammer Grip Curls
90 Seconds Rest

Arms were swollen and toast after this one.  Done in roughly an hour.