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Progress & Goals
173.6 Lbs.
LEAN BODY MASS
21.5 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
Arms Workout Part 1, Biceps
BICEPS
1. Seated Incline Alternating Dumbbell Curls
-3 sets of 10, 8, 8 increasing the weight by 5lbs each set
2.Standing Alternating Hammer Curls
-3 sets of 10, 8, 8(one sec. pause at the peak of rep)
3.Single Arm Preacher Curls
-3 sets 10, 8, 6(slow and controlled and flex at the top of each rep)
-curl the weight with your arm completely straightened for bicep length or a slightly shorter rep for bicep peak(use heavier weight)
4.Reverse Curls with Barbell
-3 sets 10, 8, 8
*Saw results within two weeks easily
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TRICEPS
1.Skullcrushers
-4 Sets of 10,8,6,6(increasing the weight each set)
2.Cable Pulldowns
-4 Sets same as above
3.Close Grip Bench Press
-4 sets 8,6,6,6(heavy)
4.Lying Single Arm Tri Extensions
-3 Sets 10,10,10(strict form)
5.Parallel Bar Dips(weighted)
-4 sets of 8-10
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CHEST
1.Bench Press
-4 sets(first set warm up of 10 reps) of 10, 8,8,6(increase weight each set)
2.Flat Bench Dumbbell Flys
-3 sets of 10
3.Incline Bench Press
-4 sets same as Bench Press
4.Dumbbell Pullovers
-3 sets of 10
5.Dips(ensure you lean forward for chest)
-3 sets of 20
6.Wide Push Ups(Burnout)
-3 sets until failure
My Nutrition Program View My Full Nutrition Program
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
RaidersFan21224 haven't really had the time to add friends feel free to add me and im sure we can learn from each other
Jun 2, 2012 | Like
RaidersFan21224 thanks for everyone whos been following my arm routine glad its working for you guys always happy to help
Jun 1, 2012 | LikeRaidersFan21224 6 days off did alot of damage lost 14lbs :( but time to catch up again
Jun 1, 2012 | Like
Visitor Comments
RaidersFan21224 Had a few setbacks being deployed but 2 weeks til im done and get to really hit the gym and nutrition
Jul 18, 2012 | Like