Arm Workout – July 15th 2010
Posted on | July 15, 2010 | No Comments
Had a great arm workout today, felt real strong today. Here’s what I did. (weight x reps)
*warmup* 3 sets each of cable curls and rope pushdowns for 15 reps with no rest in between sets.
1. Barbell Curls – 95 x 5, 105 x 5, 115 x 5, 125 x 4, 95 x 12 (felt really strong on this exercise today and I was tempted to attempt 135 pounds but decided not to cuz i only got 4 reps with the 125. Once I can get that weight for 8 reps then I’ll bump up the poundages.)
2. Standing Alternate Dumbbell Curls – 30 x 5, 35 x 5, 40 x 5, 45 x 5, 50 x 5
3. Preacher Curls – 50 x 5, 60 x 8, 60 x 8, 60 x 7 ( my biceps were fried at this point)
4. Reverse Grip Preacher Curls – 40 x 12, 40 x 11, 40 x 8, 40 x 8
5. Close Grip Bench Presses – 95 x 15, 135 x 5, 155 x 5, 175 x 5, 185 x 5(paused at the bottom of each rep), 135 x 30 (quick partial reps not locking out at the top done to get a good pump)
6. Parrallel Bar Dips – 5 sets of 15 with only my bodyweight and resting only 30 seconds between sets.
Overall I felt really good today, felt strong and my shoulder is doing much better. 185 pounds on the close grips went up pretty easy today and i didn’t have any pain in the shoulder so that’s a good sign. I flat benched 225 for 4 reps on Monday which was the first time I attempted that weight in months.
Once i feel that my shoulder is 100% I am gonna try and hit a max bench press of 300 pounds. I’d like to stay at a body weight of under 160 when I do it too. Right now my morning weight is 152 pounds before eating anything. By bed time I’ve been weighing around 154.
Tags: arm training > arm workout > Barbell Curls > biceps > biceps workout > close grip bench presses > dips > forearms > great arm workout > parallel bar dips > preacher curls > reverse preacher curls > standing alternate dumbbell curls > triceps > triceps workout
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Welcome to My Insane Muscle Gain Blog. My name is Brian and I have recently made an incredible body transformation. You see, from January of 2009 to June of 2009 I was able to sucessfully pack on 25 pounds of Rock Solid Muscle Mass without having to resort to dangerous drugs and without spending a small fortune on supplements. I just busted my ass in the gym and ate like a machine during those 6 months and it truly paid off for me, but I'm not done yet! I wanted to start documenting my progress on this blog as I go forward in my quest for bigger muscles and I want to help as many others who find themselves unhappy with being skinny and weak to transform their bodies as well.
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