Jason Elwell

Routine: Arms - 5-Day

Wednesday, March 27, 2013 at 2:19pm PDT

• a. Triceps Dip - Bodyweight/Weighted
  b. Pull-up - Lever
  

• 1a

  0 lb x

  12
• 1b

  40 lb x

  12
• 2a

  0 lb x

  15
• 2b

  25 lb x

  10
• 3a

  0 lb x

  12
• 3b

  25 lb x

  10
• 4a

  0 lb x

  12
• 4b

  25 lb x

  6

• a. Lying Triceps Extension - Barbell
  b. Hammer Curl - Dumbbell
  

• 5a

  25 lb x

  10
• 5b

  35 lb x

  10
• 6a

  25 lb x

  10
• 6b

  35 lb x

  10
• 7a

  25 lb x

  10
• 7b

  35 lb x

  6
• 8a

  25 lb x

  10
• 8b

  35 lb x

  10

• a. Kickback - Dumbbell
  b. Concentration Curl - Dumbbell
  

• 9a

  25 lb x

  10
• 9b

  25 lb x

  10
• 10a

  25 lb x

  10
• 10b

  25 lb x

  10
• 11a

  25 lb x

  10
• 11b

  25 lb x

  10
• 12a

  25 lb x

  10
• 12b

  25 lb x

  10