To pay respect to the traditional friday arm workouts, here is one from my new program. Played with angles this time around.
A1 standing frenchpress multigrip bar x10, 10 sec rest
A2 low incline lying extension neutral to pronation x10, 10 sec rest
A3 rope pressdown x 10 (or as many as you can manage) rest 90seconds
Repeat for 4 sets. Keep the the tempo clean at 3020, focus on range of motion and max control and contraction.
B1 low incline supinated grip curl x10, 10sec rest
B2 45′ scott fat grip bar curl x10, 10sec rest
B3 90′ scott bench fat grip bar curl x10,rest 90 sec
Repeat for 4 sets. The exercise sequence/angles is done in a way that you shouldn’t have to change the weight between the 45′ and 90′ scott curls due to the mechanical advantage and order of the exercises.