Arms and Calves 10-13-13

Biceps-
Alternating Dumbbell Curls 4 x 8 reps
Supersetted with
Cable Hammer Curls 4 x 8 reps
Barbell Curls- 4 x 8 reps
Cable Curls to Forehead- 4 x 8 reps

Triceps-
Gall Presses- 4 x 8 reps
Dumbbell Skullcrushers- 4 x 8 reps
Rope Pressdowns- 4 x 8 reps*
*last set was a quadruple drop set

Calves-
Seated Calf Raises- 4 x 8 reps
Standing Calf Raises- 4 x 8 reps

Cardio- 45 on stationary bike

Notes- Nothing makes my triceps "pop-out" more than rope pressdowns. The last drop set especially really hits  them hard. I feel for overall triceps width this is one of the best movements. On the other hand because of a metal plate and screws in my right hand barbell curls are proving to be very ineffective for me. To use any real weight it ends up hitting my upper forearms more than my biceps. Dumbbell Curls on the other hand are very effective because I can control the movement of my wrist and use heavier weights comparatively.