Dufisthenics

Today was mostly a little muscle workout with most of my exercises focused on the biceps and triceps.  I mixed in three sets of pull ups to add some big muscle activation.

Today’s Workout

5 minutes cardio/stretching

17 pull ups

Seated alternating dumbbell curls – 25lbs x 12

Standing overhead ez-bar tricep extension – 50lbs x 12

Seated alternating dumbbell curls – 40lbs x 8

Standing overhead ez-bar tricep extension – 70lbs x 10

Seated alternating dumbbell curls – 50lbs x 4

Standing overhead ez-bar tricep extension – 80lbs x 8

10 pull ups

One arm dumbbell preacher curl – 25lbs x 10 (both hands)

Standing cable machine tricep push down with rope attachment – 80lbs x 10

One arm dumbbell preacher curl – 30lbs x 8 (both hands)

Standing cable machine tricep push down with rope attachment – 90lbs x 10

One arm dumbbell preacher curl – 35lbs x 5 (both hands)

Standing cable machine tricep push down with rope attachment – 90lbs x 10

10 pull ups