Category Archives: Arms

All Arm Workouts will be listed.

Trainig : Arms

4 SETS AB Wheels: 30 reps

5 SUPERSETS
Single Arm Band Pushdowns: 25 reps
Cable Curls: 25 x 60lbs

5 SETS:
Skull Crushers to Close Grip Press: 60lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

5 SUPERSETS:
Incline DB Press OUTS: 8 x 45lbs
Straight Bar Curls: 8 x 75lbs

4 SETS:
Close to Wide Grip Curls: 50lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

4 SUPERSETS
Spider Curls Hammer: 10 x 25lbs
Spider Curls: 10 x 25lbs

4 SUPERSETS
D Grip Overhead Cable Extension: 20 x 60lbs
D Grip Cable Curls: 20 x 80lbs

HIGH BAR DEAD STOP BACK SQUAT
(2) 5 x 135lbs, (2) 1 x 225lbs, (2) 1 x 275lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters
6 Sets: 40 yard Wind Sprints

 

Training: Arms

4 SETS AB Wheels: 30 reps

5 SUPERSETS
Single Arm Band Pushdowns: 25 reps
Cable Curls: 25 x 60lbs

5 SETS:
Skull Crushers to Close Grip Press: 60lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

5 SUPERSETS:
Incline DB Press OUTS: 8 x 35lbs
Straight Bar Curls: 8 x 75lbs

4 SETS:
Close to Wide Grip Curls: 50lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

4 SUPERSETS
Spider Curls Hammer: 10 x 25lbs
Spider Curls: 10 x 25lbs

4 SUPERSETS
D Grip Overhead Cable Extension: 20 x 60lbs
D Grip Cable Curls: 20 x 80lbs

HIGH BAR DEAD STOP BACK SQUAT
1 x 135lbs, 1 x 225lbs, 1 x 275lbs, 1 315lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters
6 Sets: 40 yard Wind Sprints

Training: Arms

4 SETS AB Wheels: 30 reps

5 SUPERSETS
Single Arm Band Pushdowns: 25 reps
Cable Curls: 25 x 60lbs

5 SETS:
Skull Crushers to Close Grip Press: 75lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

4 SETS:
Close to Wide Grip Curls: 60lbs
*REP PROGRESSION 1-1, 2-2, 3-3, 4-4, 5-5

4 SUPERSETS:
Incline DB Press OUTS: 8 x 35lbs
Straight Bar Curls: 8 x 75lbs

3 SUPERSETS
Spider Curls Hammer: 10 x 20lbs
Spider Curls: 10 x 20lbs

4 SUPERSETS
Overhead Cable Extension: 20 x 100lbs
Hammer Curls: 20 x 35lbs

HIGH BAR BACK SQUAT
3 Sets: 15 x 225lbs

CORE
Back Extensions: 4 sets of 15 Reps
Weighted Decline Sit-up: 4 sets of 15 + 15db
Cable Crunches: 4 sets of 20 @ 125lbs

WALKING LUNGES
400 meters

Chest, Back & Triceps

POSTERIOR WARMUP: 2 SETS
Good Mornings: 20 reps
Stiff Leg Deadlifts: 10 reps
Back Extensions: 20 reps
Toes to Bar: 10 reps

CHEST
4 Sets each
Incline Bench Press: (2) 15 x 135lbs, (2) 10 x 155lbs, (2) 5 x 185lbs
Incline Cable Flys: 15 x 60lbs
Flat Bench Cable Flys: 15 x 40lbs
Single Arm Chest Press: 10 x 45lbs to Chest Press: 15 x 90lbs

BACK
4 Sets each
Face-pulls: 15 x 100lbs
1 Arm Pulldowns: 15 x 70lbs
Straight Arm Lat Pulldowns: 15 x 100lbs
Reverse Grip Shrugs: 22 x 155lbs

Triceps
4 Sets each
Rope Pushdowns: 20 x 100lbs
Straight Bar Pushdowns: 20 x 100lbs
D Grip Pushdowns: 20 x 100lbs

CONDITIONING
WALKING LUNGES: 400m

Shoulder, Triceps & Biceps

4 Sets
Standing Shoulder Press: 20 x 45lbs

6 SUPERSETS
Seated Arnold Press: (2) 12 x 60lbs
Seated Lat Raise: 15 x 20lbs

4 PUMP SETS
Y’s/Arrows/T’s: 15 x 20lbs

4 TRI-SETS
Preacher Curls: (3 count eccentric): 8 x 60lbs
Spider Curls Hammer: 15 x 20lbs
Spider Curls: 15 x 20lbs

4 SUPERSETS
Heavy V-Bar Pushdowns: 10 x 200lbs
Overhead V-Bar Extensions: 25 x 100lbs

4 SUPERSETS
Rope Pushdowns: Pause every 5th Rep: 15 x 50lbs
Rope Overhead Extensions: 15 x 120lbs

Pause Front Squat: 1 x 135lbs, 1 x 185lbs, 1 x 225lbs

4 Sets
Weighted Crunch: 4 sets of 15 @ 115lbs
Cable Crunches: 4 sets of 15 @ 125lbs