ARMS/CORE DAY

I am back home in Keller, TX (suburb of Fort Worth) and worked out in my own local gym. Today is BICEPS/TRICEPS/ABS .... NO cardio (too tired after a 6 hour drive back home yesterday!). Here goes:

A1) Alternate dumbell curls...(35 lbs ea.)..........3 sets of 10 reps...followed by:
A2) Tricep Pushups on a single medicine ball...3 sets of 12 reps...followed by :
A3) V-ups...............................................................3 sets of 15 reps....45 sec rest, then repeat
***Medicine Ball Push-ups video: http://www.youtube.com/watch?v=HWFrwGlfRgw
***How to do V-ups: http://www.youtube.com/watch?v=sTYdRiLfuO0

B1) Zottman Curls .....(25 lbs ea).......................3 sets of 12 reps...followed by:
B2) Overhead Dumbell French Press (50 lbs).3 sets of 12 reps...followed by:
B3) straight legged Sit-ups.................................3 sets of 15 reps...30 sec rest, then repeat
Zottman Curl video: http://www.youtube.com/watch?v=OvM_JUl9pEA&feature=PlayList&p=38921A7F3E90ED85&playnext=1&playnext_from=PL&index=20

C1) Tricep Rope Pushdown (80 lbs)..................3 sets of 14 reps...followed by:
C2) Preacher Curl Machine (60 lbs)..................3 sets of 10 reps...followed by:
C3) Crunches.........................................................3 sets of 20 reps...30 sec. rest, then repeat
D1) Close Grip Bench Press (only 6" between hands) (135 lbs)...3 sets of 12-12-10 reps, then:
D2) Leg raises on flat bench................................3 sets of 20 reps

THAT'S IT....TOMORROW IS MY OFF DAY......I'll BE BACK SUNDAY MORNING....CHEST (along with a minor bodypart)