Category Archives: Arms

All Arm Workouts will be listed.

Training: ARMS

PUMP WARMUP
Overhead Tricep Extensions: 100 x 30lbs
Straight Bar Curls: 100 x 30lbs

DB Rollbacks: 5 x 70lbs

3 SUPERSETS
Rope Pushdowns: 20 x 60lbs (Pause Every 5th Rep)
Cable Curls: 40 x 50lbs (1 Full Rep, 1 ½ rep)

3 SETS EACH
3-Way Skullcrushers (chin/nose/forehead): 12 x 50lbs
3-Way Incline Curls (hammer together/1 arm hold ½ way/3 count negative): 15 x 15lbs

3 SETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Spider Curls: 10 x 20lbs

3 SUPERSETS
Bench Dips: 20 reps
Prison Tricep Press: 15 reps

Conditioning
2 Rounds of:
5/5 Single arm swings
5 Swings to nose level
5 Swings to the full range of motion

7 Med ball front squats
7 Med ball push press
7 Wall balls

WOD – 5rounds
10 pull-ups
15 Wall balls (18lbs)
20 Kettle bell swings (62lbs)
Nutrition
12am – 12oz Ground Turkey, 12oz Broccoli, ½ cup of sunflower seeds
5pm – 12oz Chicken Breast, 8oz Asparagus, ½ cup of sunflower seeds
7pm – 2 bananas

Personal Training Available
Follow on IG @adrian_ohare

 

Training: Arms

1 SET PUMP WARMUP
Overhead Tricep Extensions: 100 x 30lbs
Straight Bar Curls: 100 x 30lbs

DB Rollbacks: 5 x 70lbs

4 SUPERSETS
Rope Pushdowns: 20 x 60lbs (Pause Every 5th Rep)
Cable Curls: 40 x 50lbs (1 Full Rep, 1 ½ rep)

4 SETS EACH
3-Way Skullcrushers (chin/nose/forehead): 12 x 50lbs
3-Way Incline Curls (together/hammer together/alternate): 12 x 20lbs

4 SETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Spider Curls: 20 x 20lbs

4 SUPERSETS
Bench Dips: 20 reps
Prison Tricep Press: 15 reps

WALKING LUNGES
400 meters
Stadiums: 5 Rounds

Nutrition
12am – 14oz Ground Turkey, ½ cup of sunflower seeds
5pm – 14oz Ground Turkey, ½ cup Almonds
7pm – 2 eggs

Personal Training Available
Follow on IG @adrian_ohare

Training: ARMs

20 minute Mobility/Foam Rolling
5 minute stationary bike

1 SET PUMP WARMUP
Overhead Tricep Extensions: 100 x 30lbs
Straight Bar Curls: 100 x 30lbs

DB Rollbacks: 5 x 70lbs

4 SUPERSETS
Rope Pushdowns: 20 x 120lbs
Cable Curls: 20 x 80lbs

4 SETS EACH
3-Way Skullcrushers (chin/nose/forehead): 12 x 50lbs
3-Way Incline Curls (together/hammer together/alternate): 12 x 20lbs

4 SUPERSETS
Preacher Bench Curls: 12 full, 12 partial (top) reps: 65lbs
Bench Dips: 20 reps

3 SUPERSETS
Spider Curls: 20 x 20lbs
Prison Tricep Press: 15 reps

BOX SQUAT
15 x 135lbs, 5 x 225lbs, (3) 1 x 315lbs

WALKING LUNGES
400 meters
Stadiums: 5 Rounds

Nutrition
11am – 12oz Ground Beef, ¼ stick butter
5pm – 12oz Ground Turkey, ¼ cup Almonds

Personal Training Available
Follow on IG @adrian_ohare

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