Bi's & Tri 's - 29/7/2011

Close Grip Bench 'Smith Machine' - 5 Tier Drop Set 
(90sec rest breaks between sets)

Set 1 - (10kg) x 50

Set 2 - (20kg) x 25 (10kg) x 20

Set 3 - (30kg) x 12 (20kg) x 8 (10kg) x 10

Set 4 - (40kg) x 5  (30kg) x 5 (20kg) x 5 (10kg) x 10

Set 5 - (10kg) x 25 

Bi & Tri super-set.

T/G Alt Bicep Curl - 5 Tier Drop Set 
(90sec rest breaks between sets)

Set 1 - (15kg) x 30

Set 2 - (25kg) x 15 (15kg) x 15

Set 3 - (35kg) x 10 (25kg) x 8 (15kg) x 10

Set 4 - (45kg) x 6  (35kg) x 5 (25kg) x 5 (15kg) x 6

Set 5 - (15kg) x 15

NOTE:

• Set 1 - Start on minimum weight and go to failure.
• Set 2 - Increse weight - go until failure, then back to 1st set weight and go until fail instantly.
• Set 3 - Increase weight - Go until failure, then back to to 2nd set weight go until failure, then drop weight to 1st weight and again fail.
• Repeat process for set 4 
• Set 5 - use warm up weight until failure!  

B/B Curl - (3/1/1)                    Dips - (3/1/1)         

1 x 6  (35kg)             90sec       1 x 30  

1 x 8  (30kg)             90sec       1 x 25

1 x 10 (25kg)             90sec       1 x 20

2min

H/S Bicep Curl - (3/1/2)
1 x 12 (30kg)

2min

FST-7 Tricep-Pushdown
7 x 15 (22.5kg x 2, 17.5kg x 2, 12.5kg x 3) - 30sec