I got in a good arm pump this morning. I decided to incorporate some cables and machine today- the focus was low stress on joint, high stress on muscle. Rather than doing my normal high intensity low volume approach, I did more volume with less intensity. Here's what it looked like:
1 arm dumbbell concentration curl: 15-15; 25-12; 35-10; 45-6; 55-6; 65-6; 40-10
super-set with rope pushdown: 60-20,20; 70-20; 80-15; 100-12,12; 110-10; 120-8; 90-15
machine curl: 65-15,12,?
s/s machine extension: 95-15,15,12
cable curl: 130-12,10,10
s/s 1-arm rope pushdown: 70-8; 50-15,12
hammer curl: 20s-15,15,15
s/s 1-arm seated extension: 20-25,20,15
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