Today as part of my arms day I did barbell curl drop sets, something I have not done for years and years.  Basically you start at whatever weight you can get 10 reps at.  After those 10 reps you IMMEDIATELY grab the next weight down and do another 10 reps and continue this pattern till you finish with a measly 20 pound barbell.  The funny thing is by that last set even 20 pounds is enough to make your biceps burn.    I was conservative, starting at 60 pounds since I had already done three sets of standing dumbbell curls prior.  Even so, my arms were burning up by the end.

Today’s Workout

5 minutes cardio/stretching

Strict pull ups x 15

Standing alternating dumbbell curl – 30lbs x 10

Seated one arm overhead dumbbell tricep extension – 20lbs x 12

Standing alternating dumbbell curl – 40lbs x 8

Seated one arm overhead dumbbell tricep extension – 25lbs x 12

Standing alternating dumbbell curl – 50lbs x 3

Seated one arm overhead dumbbell tricep extension – 35lbs x 5

Standing barbell drop set curl – 60lbs x 10, 50lbs x 10, 40lbs x 10, 30lbs x 10, 20lbs x 10

Tricep dumbbell kick backs – 15lbs x 10

Seated dumbbell hammer curl – 25lbs x 10

Tricep dumbbell kick backs – 20lbs x 8

Seated dumbbell hammer curl – 35lbs x 6