Today, was Chest and Arms, with a hint of Rear Delts and Rotator Cuffs as pictured above. Have I mentioned that it’s a good idea to do some opposite sets when you’re targeting a specific body part? For example, today was Chest, but to be well balanced and not start looking all lopsided with the chest curling in, I did some light upper back and delt work. Not to mention; I don’t want a shoulder injury from too much pressing like I had before.
This is also beneficial to the targeted body part itself. Apparently, the chest will get a bigger pump and will therefore perform better when you complement it with some back work. You can easily see that on the upper arms if you’re doing my GAIN 10lbs Friday Arms workout where you follow an intense shoulder workout with super drop sets of biceps, then immediately go to triceps.
Don’t believe me? Ask Arnold. Go ahead call him.
Here’s my workout for today:
INCLINE BENCH: X3
COMPLIMENTED WITH LIGHT WEIGHT BENT-OVER REAR DELT EXTENSIONS
INCLINE HAMMER PRESS: X4
COMPLIMENTED WITH BODY ROWS ON HORIZONTAL BAR
STRAIGHT HAMMER PRESS: X4
MORE BODY ROWS/DELT EXTENSIONS
BAR BICEP CURLS WITH BOMBER:
SUPERSET: UNILAT CABLE CURLS 16 REPS. X3
TRICEP PRESS DOWNS V-BAR WITH BOMBER
SUPERSET: UNILAT CABLE PRESS DOWNS WITH BOMBER X2
REVERSE-GRIP BICEP CURLS WITH EZ BAR. NO BOMBER. “TWENTY-ONES”: 7, 7, 7!
FOREARM CURLS BEHIND THE BACK
FOREARM REVERSE CURLS ON PREACHER
FOREARM CURLS FRONT OF BODY
I love the Bicep Bomber for really isolating the biceps. It also works great for the tri’s during press downs, both unilateral and bilateral because it makes sure your upper arms are not rotating at the shoulder. Be sure to adjust the height so your elbows are a little below the bottom edge of the Blaster, and press it to your body when curling or doing tricep-press downs.
I had a few guys ask me about it at the gym and one dude tried it, and really dug it. At $29, it’s an inexpensive new gadget to get you excited for arms day again.
THEMS Rotator Cuff Extensions are fucking-fantastic for making your rear delts explode!
You do them enough and you’ll quickly see that little bump behind your shoulder that you hadn’t noticed before. Gives your shoulders a much more massive appearance since there’s an additional muscle taking care of the rear shoulders. Since the delts and especially the rotator cuffs are pretty fragile, be sure to use light weight, high reps. I did 12 reps each set.
ALSO, don’t forget to vary your grip on barbell curls. The additional cable curls will help you out with that, but it’s still good to do 1 set of straight barbell curls, 1 set of wide grip, and one of narrow or EZ bar.