05.13.2008
GF YMCA - Matt K, Mike V

Shoulders
1. Smith Machine Shrugs
10-10-8-6

2. Incline EZ bar front raises
4 sets of 10

3. 3 way shoulders
3 sets


Arms
1. Superset 1
a. Rope tricep pull-downs
b. Cable curls
3 sets of 10 each

2. Superset 2
a. DB Skull Crushers
b. Concentration curls
3 sets of 10 each

3. Finishing set
a. 3 sets of 10 dips
b. Hammer Bullet curls (1-10, 10-1)

Pass the hammer bar back and forth between 2 partners. Partner 1 starts a 1 and counts up while partner 2 starts at 10 and counts down. In either case, doing more reps gets you less rest and vice-versa. We did 2 sets so each person had a set ending in 10.