Great arm workout today, next to last on my second cycle. Next week training methods shift a bit, 8 weeks out from competition. No more forced reps or anything fancy, just heavy hard work to failure with good form. With calories getting to be at a premium, the object now is to work the muscle hard enough with heavy weight, but not "overtax" the nervous system, from which not enough to nutrients to recover from. Also switching to a 3 on 1 off, rather than 4 on.

Biceps

Straight bar curls(wanted to at the least get in a set of 12,10,8...then whatever)
(warmup)...45x12,45x10,65x5
Sets...75x12,85x10,95x8,105x5,105x5

Incline bench curls(rep range of 12,10,8)
Sets....30x12,40x10,45x8,50x6

Seated incline dumbbell curls(good form here, lower weight all the way down and curl up with biceps)
Sets...40x9,50x5,55x5,60x5



Triceps
Power rack extensions
(warmup)...45x12,45x10,65x5
Sets....85x12,95x4,95x5,100x3

Between benches dips(I love these, they work the whole tricep complex, and feel an awesome pump)
1 set with bodyweight only
Sets.....90x8,90x8,100x7

One arm dumbbell extensions(form is crucial here, weight is of secondary importance)
Sets....20x12,20x10,25x12

Upper cable pressdowns(cambered bar)
Sets...160x12,160x12,165x12

Reverse upper cable pressdowns
sets....105x10,115x6


Forearms
Superset EZ curl bar reverse wrist curls(wide) with EZ curl bar standard wrist curls
Sets....35x20,35x15,35x12/35x20,75x15,last set was standig with dumbbells....70x12


Abs
Upper pulley cable crunches
Sets....120x40,165x15,165x10,165x10 supersetted with 120x50

Lying leg raises with 10 lb. dumbbell, 2 sets of 10

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Comments

• bb1fit 2004/01/16
  Yep, that is 120lbs.x40 reps. I also end with a high rep set as you may note, 120x50.
• [Former member] 2004/01/16
  Cable crunches 120x40?????? I would lose count. My shoulder won't do the 165. It gets frustrating. That is awesome.
• bb1fit 2004/01/15
  Will do a 20 minute cardio session tonight when I get home, will not do one tomorrow...leg day.