I got in a good arm workout this morning. It was not the heaviest, and I did mostly cables for triceps, but I put the intensity and got an awesome pump. My theory is to keep moving and pump as much blood in the muscle as possible. The last exercise I never even put the weights down, it was back and forth til my forearms felt like they were going to explode. Here's how it went:
curl: 30-20; 70-6; 90-6,6; 110-7+3
s/s rope pushdown: 50-30; 70-20; 90-12; 110-10; 130-10; 150-10
spider curl: 70-10,8,8
s/s 1-arm rope pushdown: 70-15,12,10
preacher curl: 70-10,6,8
s/s seated 1-arm rope extension: 70-12; 50-12,8
seated hammer curl: 30s-12,?,?
s/s lying dumbbell extension: 30s-10,6,6
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