Workout Duration: 1 hour
Arms
Warm-up: The basic stretches as well as a couple of light-weighted sets on the cable curls.
Exercise 01: Barbell Curls
Included this this time round as I feel that it would be better for my biceps.
- Set 01: 88lbs x 3 reps
- Set 02: 88lbs x 3 reps
- Set 03: 88lbs x 3 reps
Superset 02: Biceps Curl with Single-arm Reverse-grip Triceps Pushdowns
Using the opposite directions to start out the session.
- Set 01: 15kg x 3 reps; 15kg x 3 reps
- Set 02: 15kg x 3 reps; 15kg x 3 reps
- Set 03: 15kg x 3 reps; 15kg x 3 reps
Exercise 03: Alternating Dumbbell Curls
Maintained the weight for this as I wanted to make sure that I get the right feel for it.
- Set 01: 20kg x 5 reps
- Set 02: 20kg x 5 reps
- Set 03: 20kg x 5 reps
Exercise 04: Close-grip Bench Press
First triceps alone exercise. Managed to increase the weight and form as well!
- Set 01: 143lbs x 5 reps
- Set 02: 143lbs x 5 reps
- Set 03: 143lbs x 5 reps
Exercise 05: Single-arm Preacher Curl (Machine)
Continued with this exercise as well. Increased the weight and dropped the number of reps per set.
- Set 01: 60lbs x 3 reps
- Set 02: 60lbs x 3 reps
- Set 03: 60lbs x 3 reps
Superset 06: Biceps Curls with Triceps Pushdowns
The curls are done seated at the lats pulldown machine then, with a reverse shoulder-width grip, perform the curl.
- Set 01: 40kg x 5 reps; 40kg x 5 reps
- Set 02: 40kg x 5 reps; 40kg x 5 reps
- Set 03: 40kg x 5 reps; 40kg x 5 reps
Superset 07: Hammer Curls
Didn’t do the triceps kickbacks today.
- Set 01: 20kg x 5 reps
- Set 02: 20kg x 5 reps
- Set 03: 20kg x 5 reps
On the whole:
I am really starting to feel that this workout split works much better for me and I will continue using it for the next cycle! The workout was great, with little changes in the exercises here and there.
