Last session of 2012!

Warm up: mobility through shoulders and elbows.

Supersets of:
1. Bent over triceps DB extension
2. Close arm press-ups on stands

20 triceps exts
12 close arm press-ups
60 sec rest

20 triceps exts
12 close arm press-ups
60 sec rest

20 triceps exts
12 close arm press-ups
60 sec rest

20 triceps exts
12 close arm press-ups
60 sec rest

Supersets of:
1. Single arm DB seated triceps ext
2. Close arm press-ups on stands

12 right arm triceps ext
12 left arm triceps ext
12 close arm press-ups
60 secs rest

12 left arm triceps ext
12 right arm triceps ext
12 close arm press-ups
60 secs rest

12 right arm triceps ext
12 left arm triceps ext
12 close arm press-ups
60 secs rest

12 left arm triceps ext
12 right arm triceps ext
12 close arm press-ups
60 secs rest

Supersets of:
1. Eccentric Pectoral flyes
2. Eccentric Powerbag press

12 pec flyes
12 powerbag press
60 secs rest

X 5 sets

Eccentric wide arm press-ups on press-up stands
12 reps
60 secs rest

X 10 sets

Happy New Year! All the best for your 2013 fitness goals and thanks for all your support.