Tag Archives: bicep 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


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 – 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!

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

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 – Arms/Abs/Cardio – Day 43

Day 43


Holy supersets, Batman!
Yes, Robin. Aggressive training brings increases in muscular size, strength, and endurance. Let’s kill this thing.
(Not sure what just happened there)

I’ll give you my routine for today then explain a little about supersetting below! I’m sure you sitting on the edge of your seats…


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

Skull-crushers: 20 lb. barbell – 3 sets of 8 reps
Close-grip barbell bench press: 45 lb. Olympic bar – 3 sets of 8 reps
End of Superset:

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

Alternating Dumbbell curls: 4 sets of 8 reps – I went lighter to heavier – 12.5 lbs., 15 lbs., 17.5 lbs and last set was to failure @ 20 lbs.

Barbell Curl 21s: 20 lb. barbell – 2 sets 21 reps

Stability ball crunches: 3 sets of 25 reps
Jackknifes holding stability ball: 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)

Supersets 101
Conventional weight training is done using “straight sets.” A straight set consists of a series of nonstop repetitions, usually somewhere between 6 and 12, followed by a rest interval of one to three minutes. A superset is an advanced training technique where you perform two exercises in a row with no rest in between exercises. Supersets are an excellent technique for muscular hypertrophy, especially if you are short on time. Not all types of supersets are ideal for building maximal strength, however. Let me explain why…

When you perform two exercises in a row with no rest in between, this will reduce the amount of weight you can handle on the second exercise in each superset pair. Notice above how my recorded weights were lower than usual today. Your strength will also decrease from fatigue with each subsequent superset. Because supersets don’t allow you to use maximal weights, they are not always well-suited to building strength. However, supersets are always a great body building or hypertrophy technique.

You don’t see powerlifters doing supersets as often as the bodybuilders use them. In fact, strength athletes usually do the opposite; they take longer rest intervals (sometimes as long as 3-5 minutes) between sets so they can recuperate as much as possible before the next set. After a between-set recovery period of at least 3 minutes, you can attack the next set with maximum strength. If you are still fatigued from the previous set and you start another set too soon, you won’t be able to lift as much weight.

Below are some great combo’s if you want to try them in your routine.
Do 10 repetitions of each exercise (20 reps per superset in total)

An isolation exercise + a compound exercise = 1 superset
Cable crossover + Flat bench dumbbell press = Bigger chest
Cable reverse flys + Wide grip pull-up = Wider back
Leg extensions + Front squat = Larger quads
Hamstring curls + Stiff leg deadlift = Powerful hamstrings
Concentration curls + Underhand pull-ups = Massive biceps
Parallel bar dips + Tricep pushdowns = Tighter T-shirt sleeves
Standing dumbbell press + Lateral raises = V-shape shoulders
Barbell deadlift + Back extensions = Stronger glutes

What are the best fat-burning combos?
Superset one Front squats + Leg extensions
Superset two Standing barbell shoulder press + Overhand grip pull-ups
Superset three Underhand grip pull-ups + Close grip bench press
Superset four Back extensions + V-ups

How to do them:
Weight 70% of your one rep max
Reps 10  – Sets 4
Rest after each superset 60 seconds

Week 7 Nutrition:
Up to this point, the focus on this program in regards to eating has been to consume adequate calories to support your weight training goals. Moving forward, it will be necessary to determine a specific calorie range to increase your fat burning potential while maintaining your hard earned muscle.

Follow this simple formula to determine the number of calories you should consume moving forward, using the foods included in the meal plans:

Multiply your goal weight by 10 to arrive at your baseline.
Add between 200 and 500 calories to determine the ideal calorie range that will support the rest of your Phase Two and Phase Three workout routines. (So, for me, that would be 110 (lbs) X 10 + 200 = 1300 and 110 (lbs) X 10 + 500 = 1600).

On rest days and lighter days (arms, shoulders, abs), eat in the lower range (1,300 calories). On heavier days (chest, legs, back), eat in the higher range (1,600 calories).

Once we arrive at Phase 3, the lower number will become the starting point for the carbohydrate cycling we’ll do!

Give supersetting a shot and try some of your own superhero moves!
“Tune in tomorrow — same Bat-time, same Bat-channel!”

Oh, and Happy Thanksgiving!

Body Building – Shoulder Training and Cardio – Day 33


Day 33

Today’s focus is training shoulders. Even though 2013 tank top season is sadly over, it is important to keep a consistent training routine to make improvements and keep muscle development strong  for next summer!  Aside from looking great, your shoulders are involved in just about everything you do so exercising them will make daily functioning that much easier. Your shoulder muscles are fairly small, so you may not be able to use as much weight as you can for your chest or your back. Don’t be too hard on yourself if you can’t lift for 10 perfectly executed reps with a heavier weight. Go lighter and go for form and intensity.

You can lift all day, but if you don’t train with intensity, you won’t grow. Intensity doesn’t necessarily mean grunting, screaming, or throwing around weights. I consider intensity by how heavy you lift, how hard you work, and the timing of your rest periods. You constantly need to ask yourself “How effective was my workout today?” You can’t expect to grow if it’s not challenging, but you can build the arms you’ve always wanted. Promise.

My workout today focuses on big, compound movements for strength and size. I also do a little bit of medial-delt work to round the shoulders, as well as some rear-delt work for balance. It shouldn’t take you more than 45-60 minutes.

Tip of the day. Make sure you are squeezing your muscles! This squeeze is usually at the end of your rep. For instance with the military press, squeeze when get the barbell completely over your head with arms fully extended, pause and squeeze. Sometimes it is easy to forget when you are so focused on your form or trying to just get through a tough set.

Toughen Up!

Barbell Military Press: 1 warm-up set with 30 lbs, 3 sets of 10 reps with 45 lbs.

Upright Dumbbell Rows: 3 sets of 10 reps with 15 lbs.
Standing Dumbbell Military Press: 3 sets of 10 reps with 15 lbs.
End of Superset

Incline Bench Front Dumbbell Delt Raises: (go light): 3 sets of 10 reps with 10 lbs.

Lateral Raise: 3 sets of 10 reps with 12.5

Rear Delt Raise: 3 sets of 10 reps with 10 lbs

15 min on Elliptical – 8 incline / 7 intensity
10 min on Stairmill – level 7
10 min on Treadmill – walk uphill (15 incline) – run uphill (15 incline)


Body Building – Arms/Abs/Cardio – Day 32


Day 32

This weekend I am going to add in some yoga. I’m pretty excited about it because I haven’t done yoga in almost nine months and I truly miss it!  Friday night I am planning on going to candlelight hot yoga and Saturday I may go again if I’m up for it. Pose by pose, breath by breath,  I’m going to quiet my mind and focus on just one thing during my practice, my dedication. I usually dedicate my practice to a loved one or for something I am trying to achieve or let go of, but this weekend it will selfishly be for myself. I intend to let my heart fully open and allow my body and soul to surrender to the heat.  For me yoga practice isn’t just for fitness. Ultimately, it is emotional, spiritual, and a way of letting go of self, and hopefully the finding of something larger than ourselves.


I am sore from head to toe with the exception of my arms, that kicks in tomorrow. It was tough to do my abs tonight considering they are so tender today, but I got them done. There were only three ab exercises tonight so I suffered through.

Find your strength!

Barbell Curls: 30 lbs. –  3 sets of 10 reps

Overhead cable curl: 12.5 each arm – 3 sets x 10 reps
Cable hammer curl -rope attachment: 70 lbs – 3 sets x 10 reps ( up 10 pounds)
End of Superset

Alternating Hammer curls: 15 lbs – 3 sets x 10 reps ( wasn’t feeling 17.5 lbs. tonight)

Bench Dips with 25 lb plate in lap:  3 sets x 15 reps

Skullcrushers: 30 lbs. – 3 sets x 10 reps

Seated triceps press: 25 lbs. – 3 sets x 10 reps

Triceps Pushdown – rope attachment: 60 lbs. – 3 sets x 10 reps

Air Bike: 3 sets x 25 reps

Jackknife sit-ups: 3 sets x 10 reps

Hanging leg raises on Roman chair – 3 sets x 10

30 Minutes of cardio – I did 15 on the elliptical and ran for 15

Body Building – Back and Biceps – Day 23

Day 23

Monday- Check!  Back and Biceps – Check!


Push/pull training is as simple as it sounds: one session you work solely on ‘pushing’ muscles – chest, shoulders, triceps, the next just on ‘pulling’ muscles –back and biceps. The push/pull workout below allows you to hit the major upper body muscles hard on days one and two before targeting your legs or core on day three. ‘This gives each muscle group a full 48 hours off to recover and rebuild before being worked again. 

When you’re lifting your back, you are pulling the weight towards your body. Pretend like you are doing a Lat-bar pull down. Every time you pull down, you are also working out your biceps. Next time you are at the gym, look at every machine’s instructions. Usually, on every machine, there is a depiction of a human working out and what muscles he is targeting. The muscle groups are highlighted with color. When you look at the back machines, you will almost always see that you are working out your biceps as well. 

Put your back into IT!

Hammer Strength Lat Pull  – 90 lbs (45 on each arm) – 3 sets x 10 reps. Improved from 70 lbs last week

Wide Grip Lat Pulldown – 60 lbs –  3 sets x 10 – I can’t seem to do more than this without compromising my form this week. It concerns me when I see guys using momentum to lift heavy on this. Someone is gonna throw their back out and it ain’t gonna be me.

Seated Narrow Grip Cable Rows  – 60 lbs 3 sets x 10.

T-Bar Row – Not sure how to calculate this. the bar weight is 45 lbs and I put a 25 lb. plate on it, but I’m only lifting one end of the bar.

Back Extensions – 25 lb. plate 3 sets x 10

Barbell Curl – 30 lbs. – 3 sets x 10

Incline Dumbbell Curl – 15 lbs – 3 sets x 10   – Improved from 12.5 lbs. last week.

Alternate Hammer Curl –  17.5 lbs – 3 sets x 10  – Improved from last week.


my arms 10-22-13