Arms 05-23-2008

Warm-UP
Round 1: Run 400m @ 6 Speed + 10 pull-ups + 10 push-ups
Round 2: Run 400m @ 7 Speed + 10 Dips + 10 Sit-ups
Round 3: Run 400m @ 8 Speed + 10 pull-ups + 10 push-ups

Barbell Clean + Jerk w/ Chin-ups:
10 CJ
1 Chin-up
9 CJ
2 Chin-ups
8 CJ
3 Chin-ups
7 CJ
4 Chin-ups
6CJ
5 Chin-ups
5 CJ
6 Chin-ups
4 CJ
7 Chin-ups
3 CJ
8 Chin-ups
2 CJ
9 Chin-ups
1 CJ
10 Chin-ups

21-15-9
Pearcher Curl Cable @ 100lbs
Dumbbell Tricep Extention 75lbs
Reverse Curl EZ Bar @ 50lbs

3 Rounds:
10 Close Grip Push-ups
15 Tricep Pushdowns
10 Clapping Push-ups

3 Rounds:
Single Leg Calf Extension @ 4 Plates X 20 each leg
Seated Calf Extension @ 4 Plates X 20 reps
Leg Raises X 20 reps