Arms workout, Lee

Today's special: straps.

1. Bicep curls with straps. 4 sets x 10 reps. These are tough!
Squat, grab straps (in front of you), rotate palms up and 45 degree angle. Lean back and put hips down, move legs towards mirror until you are supporting your weight with the straps. Keeping elbows up so upper arm is 90 degree perpendicular to torso (parallel to floor). Curl forearms forward only using biceps, not hips or legs! Keep core tight. *Most important: keep elbows up and don't allow to fold outwards, keep elbows in.

Superset with:
2. Tricep overhead extension with straps. 4 sets x 12 reps.
Grab straps, lean toward mirror, walk feet back, upper arms parallel to floor.Extend arms straight toward mirror. ** Keep elbows high, keep shoulders down, tighten core. Not too bad.

3. Close-grip pull-ups, assisted by thin purple strap. 3 sets x 10-8-5 reps (I got tired!). These are fun.

Superset with:
4. Close-grip bench press, 4 sets x 10 reps.
Make sure shoulders are set before every rep. Aim just above tummy/lower sternum. I am having problems with locking out arms in higher reps. Lee says that practicing the overhead tricep extension with the thin cable will help.
Note to self: buy thin purple cable! at Fitness Source.

Lee measured me today: I'll post the results separately. On paper the increase in numbers looks small - .75" growth, but strength has increased so that's all that matters!