1. Ez-bar curl, 50 lbs, 10 reps, 3 sets.
I focused on form, lifting up quickly but slowing down on the way down.
2. Triceps pressdown, 80 lbs, 15 reps, 1 set; 100 lbs, 15 reps, 2 sets.
Again, I tried to focus on form, keeping the weight light enough to not strain. I kept my back straight and my shoulders back. And it really focused on the triceps.
3. Standing Zottman curl, 30 lbs, 10 reps, 1 set; 25 lbs, 10 reps, 2 sets.
This was a tough one. Usually, I can curl 30-35 lbs in each hand without too much of an issue. But I wanted to maintain a decent form. After the first 6-7 reps of the first set, I was breaking form, so I dropped the weight for the last two sets. But I really liked this variation, because it focused on slowing down the rep on the way down.
4. Ez-bar overhead triceps extension, 30 lbs, 10 reps, 3 sets.
5. Cable alternating curl, 40 lbs, 10 reps, 3 sets.
I'm not a big fan of this exercise. I didn't want to use too much weight, but then my shoulders and back felt kind of weird.
6. Dumbbell lying tricep extension, 15 lbs, 10 reps, 3 sets.
This wasn't my favorite exercise either, but it did the job.
7. Kneeling cable crunch, 200 lbs, 40 reps.
I normally do 3 sets of 25 reps, for 75 reps total. But the rope grip was putting pressure on my left hand.
You may be wondering where I got all of these exercises from. Well, I've graduated from using the internet to using a great book: The Men's Health Big Book of Exercises. You can pick it up from Amazon by clicking here: http://www.amazon.com/Mens-Health-Big-Book-Exercises/dp/1605295507.
I bought this book about two weeks ago, but the gym I work out in has a copy for people to use. So I've been using it for a few weeks now, and it's a great resource. It illustrates every single exercise and gives tips on how to maximize the effectiveness of your workout. It really is a good resource and one I recommend to anyone, but especially to someone like me who isn't really familiar with weightlifting.
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