Had a pretty good arm workout about an hour ago..
Started out with Biceps(used to do triceps first, but they get so pumped that i can't workout biceps haa)
Straight Bar Curls:
1. 65 lb 10 reps
2. 85 lb 10 reps
3. 115 lb 8 reps I think
Seated Incline Hammer Curls:
I had actually not done these, but I heard they really get the brachialis, and I like working out my peak since I have short biceps.
1.20 lb 12 reps
2. 30 lb 12 reps
3. 45 lb 14 reps
4. 55 lb 12 reps
Preacher Curl(ez bar):
I do it with the easy bar for my wrists, and I love the pump feeling i get with it.
1. 55 lb 15 reps
2. 65 lb 15 reps
3. 105 12 reps
Last for Biceps, 21's Ronnie Coleman style:
I hardly do these, but I thought they would be a good finisher.
We did 2 sets of 21 reps with who knows pounds lol.
One of my favorite things to get bigger and workout..
Close Grip BP:
Bar Warm up for assurance..gotta do it baby lol.
1. 135 lb 20 reps
2. 205 ib 12 reps
3. 245 ib 12 reps.
Cable straight pressdowns..I heard these really hit the outer head..and I want my outer head to poke out more to create that Kevin Levrone width illusion..even though his weren't illusion haha.
4 sets, machines, so who gives a fuck about weight
Skull Crushers..Love em'
1. 65 ib 10 reps
2. 95 lb 10 reps
3. 125 lb 10 reps.
Lastly, Reverse Grip for one set, then we decided wtf, lets do v-bar pressdowns.
So we did 1 set reverse grip straight, then we did 3 sets with the v bar..Triceps were pizumped as hell.
Recap: I think we did around 12-15 sets for bis and tris..prolly closer to 12.
Pretty good workout overall. What do you guys think as far as sets and reps?
*took about 1 hr. 20 to do it all..not bad
Similar Bodybuilding Threads: