Tag Archives: arm training

Body Building – Arms/Abs/Cardio – Day 33

Day 33 (60)

bench dipExample of the bench dips I do. The outfit, I do not do, although those are some rad ass socks. 🙂

I am so proud of myself for increasing some of my weights last night. For barbell curls I went up to 40 lbs. (my usual is 30 lbs.), but I could only do 5 in a row so I dropped to 30 and finished my sets. I’m just happy I did five! Seated tricep press went up to 30 lbs. instead of 27.5 lbs. Tricep push down with rope went to 70 lbs. instead of 60 lbs. Now I need to see if I can do a 20 lb. hammer curl instead of 17.5 lbs. I thought I went up from 15 lbs., but I have been doing 17.5 all along, rats! I also need to try a 40 lb. skull crusher since I have been doing 30 lbs. for a while now.

Get motivated!

Barbell Curls: 40 lbs. x 5 reps then 30 lbs. for  the rest of my set –  3 sets of 10 reps

Alternating Hammer curls: 17.5 lbs. – 3 sets of 10 reps

Dips: (hands on bench with feet on box/ 25 lb. plate in lap): 3 sets of 15 reps

Skullcrushers: 30 lbs. –  3 sets of 10 reps

Seated triceps press: 30 lbs. – 3 sets of 10 reps

Triceps Pushdown: 70 lbs.- rope attachment: 3 sets of 10 reps

Air Bike: 3 sets of 25 reps

Jackknife sit-ups: 3 sets of 10 reps

Roman chair leg raises: 3 sets of 10 reps

Extra Credit:
Decline sit ups with 25 lb. plate 3 x 10
Decline bench Russian twists with 25 lb. plate 3 x 10

Cardio: 30 minute – medium intensity cardio (running, elliptical, step-mill)

Body Building – Day 56 & 57

Day 56 & 57

kick

Short entry this morning. I did cardio both days this weekend. I am at the end of phase 2 in this program and I am thinking I would like to go through it one more time before stepping into Phase 3. I may even do it twice and then kick it up a notch right before summer by going into phase 3. We’ll see…

Happy holidays!

Body Building – Shoulders/Cardio – Day 53

Day 53

women_upper-body

Wow. Jaime Eason has a beautiful pair of arms. There is nothing “manly” about those. I don’t think I want to go quite that big, but I love the definition and curves. Totally sexy, totally feminine and beautifully proportioned. It still amazes me that you can build or reduce muscles any where on your body and shape it like a piece of clay. It’s not easy, but it’s within your reach. It’s not something you can buy, it’s not something that can be given to you, it’s something you have to work for. Lift heavy for best results, but don’t over do it and injure yourself. Don’t follow the weight I have listed in my routine. You should be figuring out your own personal challenges and logging your own weight.

How do you figure out how much to lift? Typically, if you lift 60%-80% of max, you could do anywhere from 10-20 reps. Lifting at 80% and above takes you down to the lower rep range, which is where you’ll be if you’re trying to gain size. That means keeping your reps somewhere between 8-16, if you’re lifting for weight loss and fitness. Your weights are determined by the number of reps you’re doing.

For Beginners:

  • Choose a weight you can only lift 16 times. You don’t need to go to complete failure, but make sure you’re challenging your body.
  • Begin with 1 set of each exercise, slowly working your way up to 2-3 sets (i.e., adding a set each week)
  • When you’ve added sets and have a solid foundation (after 6-8 weeks), add more weight so that you can ONLY do 8-12 reps.
  • Continue to progress by adding a rep each week until you reach the max reps (no more than 16), increase your weight and drop your reps back down to 8-12.

Before you train your shoulders, it’s important to understand the muscles you’re targeting. Your shoulders are composed of the larger deltoid muscles—anterior, medial, posterior—and smaller rotator cuff muscles that support the ball and socket joint. The rotator cuff is made up of four muscles—the teres minor, infraspinatus, supraspinatus, and subscapularis—which help in all overhead and rotational movements at the shoulder.

The deltoid muscles are the prime mover of arm abduction—moving the arm away from the body.. The front (anterior) muscles are involved in shoulder abduction when the shoulder is externally rotated—think lateral raises with your thumbs turned up. The anterior deltoid also works with the subscapularis, pectorals, and lats to internally rotate the humerus bone, effectively turning your thumbs in and towards the center of the body so your palms face back.

The rear (posterior) fibers are strongly involved in transverse extension, as in cable back rows. The lateral fibers perform basic shoulder abduction when the shoulder is internally rotated, like in lateral raises. They also perform shoulder transverse abduction, as in a reverse fly, when the shoulder is externally rotated. An important function of the deltoid muscles is also to support the humeral head to prevent dislocation when carrying very heavy loads.

Summer Shoulders 

Arnold dumbbell press: 20 lbs. – 4 sets of 8 reps

Seated bent over rear delt raise: 12.5 lbs. – 4 sets of 8 reps, last set to failure

Alternating single-arm dumbbell press: 20 lbs. – 4 sets of 8 reps

Superset:
Front dumbbell raises: 15 lbs. – 4 sets of 8 reps
Upright rows: 20 lbs. – 4 sets of 8 reps
End of Superset

Side lateral raises: 12.5 lbs. – 4 sets of 8 reps, last set is a drop-set

Reverse flyes: 4 sets of 8 reps – Still can’t do these without my rotator giving me hell. I did one rep with 10 lbs., disappointed. Maybe I should drop to 7.5 lbs. and try that next time instead of not doing them at all.

Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)

Body Building – Arms/Abs/Cardio – Day 52

Day 52

stop

Jumping right into the routine today.

Push Yourself!

Barbell bench press: 45 lb. Olympic Bar – 1 warm-up set of 8 reps
Reverse grip barbell press: 45 lb. Olympic Bar – 4 sets of 8 reps
Extra Credit: One more set of Barbell Bench Presses. I wanted to make sure I was warmed up.

Superset:
Dumbbell flyes: 12.5 lbs. – 4 sets of 8 reps
Dumbbell bench press: 17.5 lbs. – 4 sets of 8 reps
End of Superset

Superset:
Incline Dumbbell press: 17.5 lbs. – 4 sets of 8 reps
Dips (on bench with feet on box and using a 25 lb. plate in lap): 4 sets of 8 reps
Medicine ball crunches: 3 sets of 25 reps
Hanging leg raises or roman chair: 3 sets of 15 reps
Reverse crunch (on bench): 3 sets of 15 reps
Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)

Extra Credit:
Decline Weighted Sit Ups  – 3 sets of 12
Decline Weighted Russian Twists – 3 sets for 20

Body Building – Arms/Abs/Cardio – Day 50

Day 50

Abs the easy way.

Got abs

In general, when you are trying to build up a weak area of the biceps, the best technique you can employ is one-arm dumbbell exercises. Doing an entire set with just one arm at a time allows for maximum concentration and intensity, and ensures that each arm works to its maximum. This keeps a stronger biceps from overshadowing the weaker, which can result in asymmetrical arm development. Also, be sure to twist the wrist during the movement for total biceps contraction.

However, I believe one major reasons bodybuilders show weak points in the biceps is that they do the exercises incorrectly. You need to master proper technique–keeping the elbows steady, lowering the weight rather than dropping it, employing as many Shocking Principles as possible–and then you will be much less likely to have problems in this area.

For example, I see a lot of bodybuilders using their forearms when they do curls, starting the motion with a kind of Wrist Curl which takes away from the effectiveness of the exercise.

Or they will do a Curl and, at the top, instead of flexing their biceps–to maintain maximal tension–they will just throw the weight back toward their shoulders, leaving the biceps loose and not working at all. I recommend instead using the peak contraction principle–flexing the biceps as hard as possible when you get to the top of the Curl.

-Arnold Schwarzenegger

For Mass
Lift Heavy. Takes intense mental focus and concentration. Visualize your biceps growing! Do Barbell Curls and Cheating Reps.

For Length, Thickness
You must full stretch the biceps to the max and concentrate on working the lower one-third of the mass. Try prone curls or incline curls to really focus the biceps to the max. Preacher curls work very well for isolation and thickness development. For even better isolation, try the single arm isolation preacher machine. Try rotating the wrists 180 degrees for your last set.

For Height
Concentration curls work well to build that peak. Use a dumbbell or cable for the movement. The intensity should be placed heavily on the top one-third of the muscle mass. Flex your biceps as hard as possible without causing them to cramp at the top of the movement for peak development.
This should really burn and give you a tremendous pump. Dumbell curls that cause your thumb to point outward by twisting the wrist towards the outside of your body as you lift the weight will build great height also. After completely burning the biceps strike some poses in the mirror emphasizing your peak.

For Mass & Outer Thickness
Any kind of curls that bring the weight in towards your chest, such as Close-Grip Barbell Curls or Close-Grip Preachers will develop great mass and outer thickness. Concentration curls that are done inward toward the center of the body will get that outer thickness growing too.

Mass & Inner Thickness
Hammer curls work very well for developing inner thickness. Hammer curls are where you face your palm inward rather than upward as you lift the weight in a semicircular arc. You will notice the difference in stress this places on the biceps. Also, some basic movements work will such as standing barbell curls (wide-grip), seated or standing dumbbell curls incline dumbbell curls, wide-grip barbell, preacher curls.

For Striation, Separation, & Definition
Use as many different biceps exercises as possible. Dumbbell movements are a must because of the great range of motion they provide and the ability you have of hitting every different angle with them. Reverse curls are very good at developing the brachio radialis and biceps so that your back double bicep shows lots of definition.

For Mass & Upper Triceps
Do dips, one-arm cable pressdowns cable pressdowns reverse and regular, and kickbacks very slowly and strictly, flexing completely. Hold the concentration briefly at the top of the movement.

For Mass & Lower Triceps
Weighted dips and dips behind the back in which you descend fully, but only go three-quarters of the way up force intense concentration on the lower portion of the triceps because stress is placed on them constantly during the set.

Pullin’ out the big guns!

Superset:
Narrow push-ups: 4 sets of 15 reps
Seated triceps press: 20 lbs. – 4 sets of 8 reps
End of Superset

Superset:
Cable one-arm triceps extensions: 20 lbs. – 3 sets of 8 reps
Triceps pushdown: 60 lbs. – 3 sets of 8 reps
End of Superset

Superset:
Skull-crushers: 30 lbs. – 3 sets of 8 reps
Close-grip barbell bench press: 45 lbs. – 3 sets of 8 reps
End of Superset

Incline Dumbbell curls: 12.5 lbs – 4 sets of 8 reps

Alternating Dumbbell curls: 15 lbs. –  4 sets of 8 reps

Barbell Curl 21s: 20 lbs. – 2 sets 21 reps

Stability ball crunches: 3 sets of 25 reps

Stability ball jackknifes: 3 sets of 15 reps

Stability Ball reverse crunches (ball between feet): 3 sets of 15 reps

Cardio – 30 minutes medium intensity cardio (running, elliptical, step-mill, etc)

arm -49

My arm on day 49

Body Building – Back/Rear Delts – Day 48

Day 48

rear delt

Today I couldn’t do my reverse flyes or my bent-over rear delt flyes. Wah! My rotator cuff on my right side was bothering me so I decided not to push through it and cause an injury I may regret later. It’s disappointing to grab weights, get into position and only do one rep. I do need to look into some rotator cuff specific exercises and make sure I am adding them into my routine more. I don’t want this to become an issue.

I went to bodybuilding.com and found this.
http://www.bodybuilding.com/fun/criticalbench24.htm

Looks like I need to add in some Cuban Press Rotations, Cable External Rotations and some Cable Internal Rotations. All of which I never do. The truth is that because those muscles are so small, we tend to forget about them. We concentrate on what we are building for aesthetics and not what’s important for health. It doesn’t take much time and/or effort to train them adequately. A few minutes per week are all they need to stay healthy and ready for the rigors of the more “important” training of the superficial muscles. If we slow down long enough to focus on the minor, finer muscles, the major muscles will forever be grateful — and grow. I need to remember this…

Delt Demolition!

Barbell Deadlifts: 70 lbs. – 4 sets of 8 reps

T-bar row: Olympic bar plus 25 lb. plate – 4 sets of 8 reps

Wide-Grip Lat pulldown: 60 lbs. – 4 sets of 8 reps, last set is a drop-set (went from 60 to 50 and did an additional 15 reps. in drop-set)

Seated cable row: 50 lbs. – 4 sets of 8 reps, last set is a drop-set (went from 50 to 40 and did an additional 8 reps. in drop set)

Straight-arm pulldowns: 30 lbs. – 4 sets of 8 reps

Reverse flyes: 4 sets of 8 reps – only did one rep with a 12.5 lb. dumbbell

Bent-over rear delt flyes: 4 sets of 8 reps – only did one rep with a 12.5 lb. dumbbell

Extra credit/Punishment for fly failure: – 3 sets of 13 push ups.

Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill, etc…)

Body Building – Arms/Abs/Cardio – Day 45

Day 45

I want to be a tough girl…

Stop wishing and start doing!

Barbell bench press: 45 lb. Olympic bar – 3 warm-up set of 8 reps

Reverse grip barbell press: 45 lb. Olympic bar – 4 sets of 8 reps

Superset
Dumbbell flyes: 12.5 lbs. – 4 sets of 8 reps
Dumbbell bench press: 17.5 lbs. –  4 sets of 8 reps
End of Superset

Superset
Incline Dumbbell press: 15 lbs. – 4 sets of 8 reps
Dips (bench or parallel bars): 25 lb. plate in lap – 4 sets of 8 reps
End of Superset

Medicine ball or weighted crunches: 3 sets of 25 reps

Hanging leg raises or roman chair: 3 sets of 15 reps

Reverse crunch (not on bench): 3 sets of 15 reps

Cardio: 30 minutes medium intensity cardio (running, elliptical, step-mill)