This is my arm workout during my light weeks. Whatever the weight you need to use to accomplish good form for the set reps is your business. DO NOT FORFEIT YOUR FORM FOR HEAVIER WEIGHTS OR MORE REPS! If you cannot keep good form while hitting the target reps, use less weight. It is the routine I am sharing. This was my workout on Wednesday, March 27, 2013 after stretching for about 10 minutes.
4 sets of crunches on a 36" medicine ball with only a 30 second rest between sets. Sets were to failure.
3 sets of standing, single arm dumbbell curls with 32.5 lbs. for 10 - 12 reps.
- super set with 3 sets of double arm over the head triceps extensions with an 80 lbs. curl bar for 10 -12 reps.
- no rest between exercises, with a 30 second rest between each super set.
1 set of standing, single arm dumbbell curls with 30 lbs. for 10 - 12 reps.
- super set with 1 set of double arm over the head triceps extensions with a 70 lbs. curl bar for 10 - 12 reps.
- no rest between exercises, with a 120 second rest before going to next super set exercises.
4 sets of single arm preacher curls with 50 lbs. dumbbells for 10 - 12 reps.
- super set with 4 sets of bent over, single arm triceps extension with 22.5 lbs. dumbbell for 10 - 12 reps.
- no rest between exercises, with a 30 second rest between super sets, and 120 second rest before proceeding to next super set exercises.
3 sets of standing, double arm curls with a 70 lbs. curl bar for 10 - 12 reps.
- super set with 3 sets of single arm, standing cable triceps extensions with 30 lbs. for 10 - 12 reps.
- no rest between exercises, with a 30 second rest between super sets.
1 set of standing, double arm curls with a 60 lbs. curl bar for 10 - 12 reps.
- super set with 1 set of single arm, standing cable triceps extensions with 30 lbs. for 10 - 12 reps.
- no rest between exercises, with a 30 second rest between super sets, and 120 second rest before proceeding to next super set exercises.
4 sets of seated, single arm cable curls with 45 lbs. for 10 - 12 reps.
- super set with 4 sets of single arm, over the head cable triceps extensions with 80 lbs. for 10 - 12 reps.
- no rest between exercises, with a 30 second rest between super sets.
4 sets of 1/2 extension, single arm preacher curls with 65 lbs. dumbbell for 10 - 12 reps.
- super set with 4 sets of crunches on a 36" medicine ball.
- no rest between exercises, with a 30 second rest between super sets.
On the exercises where I dropped the weight for the last super set, it was because I could not complete the 10 - 12 reps with good form. I would rather drop the weight than sacrifice the form, and I suggest you do the same if need be. This was an arm workout for a light week with low weight, and high reps. Give it a try!
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Osa McDonald (Athlete)
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