Workout of the Week | Day 5 | Arms

Introduction

Save the best for last, am I right? Well, for myself at least, and probably most other guys in the gym, arm day is one of the best days spent at the gym. There’s nothing better than repping out a set of curls and seeing that bicep pump start to show. Personally, I’ve always had underdeveloped biceps, which is why I choose to train them first during my arm workout. It wasn’t until recently that I started fully training biceps first before moving on to a full tricep routine. When I first started training, I used to alternate one bicep exercise then one tricep exercise and continue going back and forth. I’ve even tried super-setting bicep and tricep exercises together to save time and increase blood flow, but that made the workout seem too rushed.

So far, this new workout (I’ve put to the test about a handful of times now) seems to be the best way to make sure both muscle groups are hit, and hit hard. The goal here is to make sure that by the time you get to triceps, your biceps can’t take anymore and that the muscle fibers have been fully torn so that they can grow back bigger and stronger. I see a lot of people at the gym who seem to think going heavy is the answer when training arms, yet they seem to forget about form when hitting those last few sets. In my opinion, it is especially important when training arms to slow down the movement, use a weight you can handle, and really focus on the eccentric phase of the movement when the muscle fibers are being torn the most. Give it a try and let me know what you think!

Warmup

1) Standing T Bar Curls 

Sets: 3

Rep Range: 25, 20, 15

Biceps

1) Standing Barbell Curls

Sets: 5

Rep Range: 5, 5, 5, 5, 5

2) One-Arm Preacher Curls

Sets: 3

Rep Range: 10, 10, 10

3) Hammer Curls

Sets: 3

Rep Range: 10, 10, 10

4) Incline Dumbbell Curls

Sets: 3

Rep Range: 10, 10, 10

Warmup

1) Standing T Bar Pushdowns 

Sets: 3

Rep Range: 25, 20, 15

Triceps

1) Close-Grip Bench Press

Sets: 5

Rep Range: 5, 5, 5, 5, 5

2) Skull Crushers

Sets: 3

Rep Range: 10, 10, 10

3) Weighted Dips

Sets: 3

Rep Range: 10, 10, 10

4) Overhead Tricep Extension 

Sets: 3

Rep Range: 10, 10, 10


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