End of the week arm workout
November 17th, 2006
My end of the week workout, primarily arms. Not for the newbie to weight lifting. If you’ve had a good week you’re sore already, barely able to drag your ass into the gym. This routine will make it so you can barely bend your arms 1/2 way through, barely able to pick up a paper clip at the end. This is EXACTLY how my workout went today.Â
Quoted movements were done together, 1 set on the first movement, then to the next set on the next.
Quote:
| Close Grip Bench Presses 225 x 10, 235 x 10, 245 x 6, 255 x 4, 265 x 2 EZ Standing Curls 100 x 10, 110 x 8, 120 x 5, 130 x 3, 140 x 2 |
Reverse EZ Standing Curl
110 x 5, 5 100 x 8, 7
DB Hammer Standing Curl
35 x 10, 40 x 10, 45 x 10, 50 x 10, 55 x 8
Quote:
| Dips Weighted 45 x 10, 90 x 8, 115 x 3 1/2, 45 x 10 Incline Seated Hammer Curl 35 x 12, 40 x 12, 45 x 10, 50 x 6 |
Quote:
| Cable Pull Downs 150 x 12, 160 x 10, 170 x 10, 180 x 10, 190 x 10 Consentration Seated Dumb Bell Curl 35 x 8, 40 x 5, 45 x 4, 50 x 3 |
Quote:
| Cable Tri Pull Down Over Shoulder 120 x 10, 130 x 10, 140 x 10, 150 x 8 Dumb bell Kick Back 30 x 10, 35 x 10, 40 x 10, 45 x 10 |
It doesn’t appear to be much on paper, but give it a try after a good week when you’re already a bit sore. I don’t try to get the highest weights ever, or the most reps, I do push it to the point that my arms are simply drained, pumped and aching. Have an extreme workout, post it! I need a challenge!
I hate leg day, I have bad knees, 3 surgeries on my left knee alone. I was told NEVER to do squats. I can barely squat without any weight, but no workout routine is complete without squats. I have built my legs up, bad knee and all to the point I’m squatting in the 300’s. If I didn’t have bad knees I’m sure I’d be in the 400’s-500’s but I can actually feel my left knee at times like it’s going to snap! or fall apart.