It's Tuesday and guess what that means? It is time for me to post another one of our workouts. This time I will be posting our Arm routine. I have recently seen some pretty good gains in my arm size and strength while doing this workout. I hope that I can keep the progress going and get those big arms every guy wants and every girl drools over.
So to begin we start with straight barbell curls with a full size Olympic bar. We start with a warm-up of a set of 10 at 65 Lbs. We then move up to 85 Lbs and do 4 sets of 10 at the same weight. On this lift we are concentrating on using the bicep muscles and really clenching them at the top of our motion.
Next we move over to straight bar tricep push downs on the cable machine. We once again do a warm-up of 70 Lbs then jump to our working weight. For our working weight we jump to 100 Lbs and do 4 sets of 10. Once again we really try to get a good squeeze with the tricep at full arm extension.
The next on our list is skull crushers. For this we go to the flat bench and use a dumbbell. By now our triceps are warm and starting to feel it a little so we don't need a warm-up. We go straight to 90 Lbs for 4 sets of 10. This lift kills your arms but that's what we want right no pain no gain.
The next lift is Dumbbell hammer curls. On this lift we have been doing 4 sets of 10 at 55 Lbs. Once again really focusing on clenching our biceps to really isolate them and make them grow.
To finish we end with preacher curls on the preacher machine instead of the free weights. We do this because we really tend to feel it more so in just the biceps and not any of our other muscles. For this lift we do 3-4 sets of 10 at 70 Lbs.
And that does it for our 3rd work out of the week and by the time we finish our arms are throbbing and sore.
Remember Curls are for the girls!
This week we have started a new workout called power bodybuilding! We found this on Bodybuilding.com. It is a beast of a workout that consists of high weight, low reps with high sets. Instead of doing a couple of sets with moderately high weight you go 5 sets of 5 reps at the highest weight you can get all the reps out. It is exactly what this blog is about lifting big to get big! So far I am loving this new workout. It is a beast and I can definitely tell I am going to see some good gains with this program. Today we did the chest workout. On bench I did one set of 5 at 225 lbs then I jumped to 275 lbs and did 4 sets of 5 reps. After bench we go over to incline press and do 5 sets of 5. After incline press we moved over to incline dumbbell flies with 65 lbs for 3 sets of 10. By the end of this your chest is feeling it! We finished our workout with a set of hammer curls. What a great workout, I am hoping that if I keep at it I'll be up to ab 400 lb bench press by June of next year...
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