Awesome Training #16 with David and Dorian Howell.

Awesome Training #16 with David and Dorian Howell. 4-21-12 Because we did a back and chest with legs workout, we did arms today. We started with warm up arm circles to warm the shoulder. The rest in between sets was 1 minutes. Seated two-arm over-head triceps extensions. Sets3, reps12, lbs =20, =30, =30. Super-set with 1-arm preacher curls. Sets3, reps12, lbs20 each. Rest. Triceps Kickbacks. Sets3, reps12, lbs 10 each. Super-set with ALT Hammer Curls. Sets3, reps12, lbs20 each. Rest. Dumb-bell Standing Side Bends. Sets2, reps15 each, lbs 20 each. Super-set with Chair Alt knees to chest. Set1, reps12. Rest. Standing Twist with UBC Bar. Sets2, reps10. Rest. Behind the back dips. Sets3, reps10, lbs body weight only.