Last workout session of the week, after this session you can take off the next two days and enjoy the summer sun or you can get some cardio in – you know what is best for you. Of course this is the most fun of days because you get to pull out the guns and show them off. Get your arms ready for the weekend by using this workout.
Straight Bar Curls – 5, 5, 5, 5, 5
I recommend warming up with the bar before you get started on this 5 x 5 routine. Go heavy when you start, you may stay at the same weight or go up but try to maintain form while repping out each one.
Machine Curl – 20+12+8+6, 20+12+8+6
Superset Time! The goal is to try to get 20 then keep dropping the weight working through each set – Rest for about a minute or two before you start your next set. I like to stretch my bicep before I do my next set to really get the blood in there.
Canadian Crusher – 12, 10, 8, 4, 4
This is a skull crusher that is performed on an incline. The farther back your arms are the more of a stretch you get but it is more important to be able to fully extend the arm and flex the triceps. If you have not performed this exercise take time to figure out what weight works best for you.
Cable Push Back – 20+12+8+4, 20+12+8+4
Supersett’n again! I think this one workout hits the triceps better than any other. Bend down to a 90 degree angle and position your arm back and kick back your hand with the cable in it. You can tweak the positioning of the hand to impact different heads of the tricep.
Curl + Shoulder Press – 20, 20, 20
To finish out arm day we are going to hit all the muscles worked together. To perform this exercise you curl up to your shoulders and rotate into an Arnold shoulder press and then move back down to the starting curl position. Be careful with this because if you move too quickly you can hurt your shoulders.
Recovery is important and keeping recovery high with a low calorie diet can be difficult. Drinking BCAA’s through the day and your workout can improve recovery time as well as preserve muscle on a low calorie diet.