Shoulders & Arms September 3rd, 2008

Alternating Shoulder Press - 10 reps @ 35 lb dumbbells; 10 reps @ 35 lb dumbbells
In & Out Bicep Curl - 16 reps @ 25lb dumbbells; 16 reps @ 25 lb dumbbells
Two Arm Tricep Kickbacks - 15 reps @ 20lb dumbbells; 14 reps @ 20lb dumbbells

Break

Deep Swimmers Press - 9 reps @ 25 lb dumbbells; 9 reps @ 25lb dumbbells
Full Supination Concentration Curls - 8 reps @ 30lb dumbbells; 8 reps@ 30 lb dumbbells
Chair Dips - 35 reps; 35 reps

Break

Upright Rows - 15 reps @ 70lb combined weight: 15 reps @ 70lb combined weight
Static Arm Curls - 16 reps @ 30lb dumbbells; 16 reps @ 30lb dumbbells
Flip-Grip Twist Tricep Kickback - 14 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells

Break

Seated 2 angle Shoulder Flys - 16 reps @ 20lb dumbbells; 16 reps @ 20 lb dumbbells
Crouching Cohen Curl - 10 reps @ 25lb dumbbells; 12 reps @ 25 lb dumbbells
Lying Down Tricep Extensions - 12 reps @ 25lb dumbbells; 12 reps @ 25lb dumbbells

Break

In & Out Straight-Arm Shoulder Flys - 16 reps @ 15lb dumbbells; 16 reps @ 15lb dumbbells
Congdon Curl - 8 reps @ 30lb dumbbells; 9 reps @ 30lb dumbbells
Side Tri-Rise - 25 reps; 30 reps

Plus the stupid Ab Ripper X 15 minute destruction of my abs routine. :-)