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CHEST & ARMS BOMB!

deltoids "rotator cuff"

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

ROTATOR CUFF EXTENSIONS, SIDES: X2
ROTATOR CUFF EXTENSIONS, TOP: X2

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

biceps bomber

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!

deltoids "rotator cuff"

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.

____ SEE YA AT THE GYM _____

Gain muscle in the arms: Blasting of the Arms!

Today was an intense hell of an arms workout. All arms. No shoulder. I did the 10 in 30 Shoulders/Arms on Friday, so 3 days later, I was ready for another arms blasting mofo workout! I’m really trying to gain mass in my arms and making them wider by doing the 3 types of barbell curls.

So, today was:

The Great Bicep, Tricep Massacre. A bunch of super sets of double biceps and double triceps with 30 seconds rest in between.

Barbell curls wide,
^super: rope curls
Tricep vbar pushdowns HVY
^super: overhead bb ext

Barbell curls normal, drop set
^super: rope curls
Tricep vbar pushdowns
top cable rope ext

Barbell curls narrow super drop set 4X! wide, normal
Ovrhd EZ bar extensions
top cable rope ext

seated DB hammer twist curls
DB reverse narrow to wide curls
Overhead single DB ext
bilat cable tricep pushdowns

standing DB hammer twist curls drop sets
DB reverse in2out curls DPST
Overhead single DB ext
bilat cable tricep pushdowns

go ahead and ask if you have any questions about what the heck any of that means. I was sweating a ton while only working the arms! I see most people work out so lethargically and are not sweating at all. My freaking workout was so intense it pretty much took care of cardio too! And my biceps looked like they’d burst out of their skin. Triceps were pretty swollen as well.

Tried to run afterward since it was such a beautiful day but I started getting a pain on my head/neck so I stopped early. No run today.

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Blast them arms! {Biceps, wrist curls, triceps blaster}

Today, I did the Arms portion of Shoulder/Arms day. I refrained from shoulders because my neck muscle seems to be pulled. So, only the biceps and triceps for me today. Did the whole Superset and finished with my favorite ab exercise; Hanging Leg Raises from the Abs workout. Pretty quick workout, but the arms got a slammin!

Note: if you feel like you didn’t get much of a workout, you probably didn’t use enough weight to max out at the indicated reps. You probably could have done 10 but stopped at 6-8 and moved on to the next one which might have not been enough either. I’ll admit I sort of did that on some myself. So, after it was over, I added the forearm exercises, Wrist Curls and Reverse Wrist Curls. After 2 sets of each, I did a set of seated concentration curls with super slow return (negatives).

For bigger upper arms, be sure to use heavy enough weight so that you barely make it to 6! And then, cheat for a couple of reps using momentum. Be sure to vary your grip on the Barbell Curls as indicated in the Arms workout. Standard, Wide, Narrow. This will give width to your biceps. combine that with proper form on the triceps exercises and you’ll have bigger arms in no time. And to make sure your biceps are being properly isolated, use that BICEPS BLASTER I raved about.

Double workout.

Yesterday, I was feeling a little tired during my mid-day workout. But at night, around 7pm, I felt great, so I went with an additional workout! It was a circuit combo of arms and chest. Since I did 5 sets of bench press during the day, this time, all I did was deep chair pushups with elevated feet for chest.

Here’s my entire 2nd workout:

70# military press: 3x, 10 reps

Pullups: 3x: wide pronated grip, narrow supinated grip, narrow parallel grip

Using Bicep Blaster:
70# EZ
Tricep bar hammer curls
Supinated Dumbbells

Tricep pushdowns V-bar
Overhead tricep ext with tricep bar: only 1x (i think i forgot these after the first set)
Deep Chair Pushups – 3x

I had virtually no rest until I was done. I even did a few burpies and high jumps, but I was too dead, so it wasn’t enough to count. You know what’s cool? My daughter saw me last night as I was preparing for my workout with no shirt on, and she says, “Wow, dad, you’re looking ripped.” <– JOY. ha, the simple things that encourage us, eh?

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