- Joined
- Jun 29, 2010
- Messages
- 371
Doing this on a whim here, but I just want to get it started by posting training. I will get to the backstory and post pics later. But here was today's training, focus on arms. I've got HUGE legs, a good back, great tris... so I am really trying to bring up Bis and shoulders.
BW- 254
Assisted pullups/dips- 2x20 (warmup for shoulders/elbows)
Cable curl/Straight bar cable tris- 3x12/15, 1x20 (double drop set on 3rd set of curls)
DB Side laterals- 4x20
Hammer curl/single rope extension- 3x10/15 (triple drop on last set of hammers)
Spider curl/Supinated extension- 3x12/12
Rear laterals- 2x15
Machine preachers- 1x15, 1x10+ (rest pause)
Cardio- 15 min stepmill, 15 min bike
BW- 254
Assisted pullups/dips- 2x20 (warmup for shoulders/elbows)
Cable curl/Straight bar cable tris- 3x12/15, 1x20 (double drop set on 3rd set of curls)
DB Side laterals- 4x20
Hammer curl/single rope extension- 3x10/15 (triple drop on last set of hammers)
Spider curl/Supinated extension- 3x12/12
Rear laterals- 2x15
Machine preachers- 1x15, 1x10+ (rest pause)
Cardio- 15 min stepmill, 15 min bike