ARMS
Today I had a great arm workout, even in a short time. The pump I had at the end was CRAZY, especially in the forearms, since they’re last. I used the EZ bar instead of the straight bar, to change things up and see how I’ll respond. I found it actually feels better to use, as it doesn’t put that strain on the wrists. I was able to blast a few extra reps out on overhead DB extensions, seems my triceps had more energy today. I went back to good old incline DB curls, which normally I HATE because they’re so hard, but today was different. Today, I actually enjoyed the inclines, dunno why. I basically utilised drop sets so that my total reps per set was at least 12, usually that’s what I did, but I never really focused on doing that, before I just did as much as I thought I could handle. Skull crushers were hard, because I was a little shorter on time today, so I was taking less rest in total. I still managed to get in all the reps i needed, but it felt a lot harder today, because of the rest time. I’m trying to get used to taking shorter rests, because I’ll be starting to cut soon, which means I’ll need shorter rest periods, in order to burn more calories and fat. Other than all that, the rest of the workout went the same. It’s been only a couple of weeks now that I’ve been doing forearms exclusively, and since they’re at the end of the workout, they get a pump that can’t be explained. It hurts! Then it’s hard for me to open my locker :p Anyways, this is what I did.
EZ Bar Curls
15×55
2×10x75
2×10x65
Overhead DB extension
10×86
9×85
15×70
12×70
Incline DB Curls
12×30s
7×30s
-> 5×20s
6×30s
-> 4×20s
-> 4×15s
8×20s
-> 4×15s
Superset
Skull Crushers
2×10x70
2×12x60
Close Grip Bench press
2×10x70
2×12x60
Superset
High Cable curls
3×15x30s
Rope Pulldown
15×85
2×15x70
Superset
BB Wrist Curls
2×12x75
15×55
Rubber bar reverse wrist curls
35
25
20
