The Skinny

I will post daily my workouts and what I do…One body part each day…I will try to be spot on as much as possible…I usually just go by the feeling at the gym but always keep the intensity up! Alright, first, we will start with the BICEPS!

I was blessed in this category…but my workouts for my arms are frickin insane..I usually superset them in with a bigger muscle group..(i.e. chest, back, legs)

3-4 sets of seated alternating db curls….10-12 reps (bench is leaned back to get more resistance)

3-4 sets of crooked bar curls (both wide grip and close grip) 8-10 reps…(close grip works the upper head of the bicep..helps out with your peak)

3 sets of weighted underarm pull ups 8-10 reps (start of heavy..then go lower weight higher reps through the sets…it burns so GOOD!)

3 sets of isolated db curls (either leaned over the preacher curl pad or bent over) 12 reps…light weight…(once again, awesome for the upper bicep head)

4 sets of hammer curls…6 reps…HEAVY weight…(i use 70lb db’s…GO BIG OR GO HOME!)

Now heres where I am proud, cuz not many guys my size can do these…3 sets of bb curls….6-8 reps….(i can do 135 lbs clean with a no-cheat plate on)

And I end my routine with regular standing alternating db curls….10-12 reps…(I use 25-30lb db’s and focus on filling the muscle with blood…SQUEEZING during the negative part of every rep….I lift my arms up so they are parallel with the floor and curl the db’s to my head)

This entry was posted on Sunday, March 30th, 2008 at 8:18 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.