Arm day is always by far one of my favorites! Today I was able to sleep in a bit and sleeping in for me now is 8am. The extra few hours felt great and I didn't have to do cardio today either. Here is my arm routine from today...give it a try on your next arm day! Toward the end of each set I focused on taking the weight down slow on the negatives and pausing for a second on each contraction.
- straight bar preacher curls (50lb,60lb,60lb) superset close grip straight bar cable pressdown (50lb,60lb,70lb) - 1 warm up set for 20 reps then 3 working sets for 10-12
- seated db curl (35lb,40lb,40lb) superset one arm over head db ext (25lb,30lb,35lb) - 3x10-12
- close grip cambered bar standing curl (bar+ 20 all sets) superset rope pressdowns (70lb all sets) - 3x10-12
Directly after the workout I got my girlfriend to measure my arms at the gym and they measured 19 inches fully pumped! I just took a look at all of my previous meaurements from my bodyspace site and was pretty pleased how everything has filled since November 16 2010 except my waist which will slowing come down week by week as I get tighter. This upcoming week will be my last week of this first phase of training with Hany and I'm looking forward to seeing what this next phase will consist of.
6' 2" (1 m 88 cm)
32.5" (82.55 cm)
200 lb (90.9 kg)
24" (60.96 cm)
15.75" (40.01 cm)
45" (114.30 cm)
12" (30.48 cm)
14" (35.56 cm)
52" (132.08 cm)
34" (86.36 cm)