Day 7

 Day 7

5/18/21

Ok so the Arnold split is kind of a killer. I was sore from yesterday going into today's workout, and after today's arm workout my arms were very, very dead. To be fair it was a long workout, but even from the beginning I could tell that my arms were sore from yesterday. Today Dylan and I changed it up and did 5 sets of everything instead of 3 or 4 because we wanted to really push ourselves. We started with curls while sitting on an incline bench- so that we couldn't use our bodyweight to help lift the weights- and tricep extensions. We then went to regular bicep curls and overhead tricep extensions, we did a different type of tricep extension to work a different part of the tricep. Then we did preacher curls which are good because they make it so it is impossible to use any muscle other than your bicep to lift the weight. We put that in a superset with dumbbell skull crushers. After that we did concentration curls and dips on the bench and then twist curls and wrist curls to wrap up the workout. For this workout we did 10, 12, or 8 reps on all the exercises because we did some research and learned that if you do an exercise for 8-12 reps it increases hypertrophy. Hypertrophy is an increase in size of the muscle. 


Workout:

Curls on incline bench: 5sets/12reps

Tricep extensions: 5sets/10reps

Curls: 5sets/10reps

Overhead tricep extensions: 5sets/10reps

Preacher curls: 5sets/8reps

Dumbbell skull crushers: 5sets/10reps

Concentration curls: 5sets/10reps

Dips on bench:5sets/25reps

Twist curls: 5sets/10reps





Wrist curls: 5sets/till failure

Hours:

Arm workout: 9:30-11:30am

Cardio: 3-5pm



 

Comments

  1. Martha HoytMay 19, 2021 at 4:08 AM

    Looking good. Love the pics. What are you doing for flexibility and stretching? When are you doing any stretching? Noteably, mythical SNL characters Hans and Franz only mentioned warming up, more about posing :-)...https://www.youtube.com/watch?v=7Mk1nykjnYA

    ReplyDelete
  2. RossMay 23, 2021 at 4:54 AM

    What do you think about working out when you are already sore?

    ReplyDelete

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