Haven’t posted a pic in forever cuz I’m a fatass right now but thought I’d get one up. Arm day done. Good pump.
11/29 - Biceps/Triceps/Abs (Bens Mass Gain Routine #2 - week #9)
*rotate bi and tri exercises - 2 min rest between sets)
Cross Body Hammer Curls: warmups: 15x15, 25x15 … working sets: 40x10x4 (let weight come all the way down and really force contraction hard at top … hard grip on db throughout)
Rope Pressdowns: warmups: 40x15, 60x15 … working sets: 90x12x4 (attach two ropes to make it longer, walk back fro pulley a bit and pull backwards)(squeeze hard at bottom for a second, keep elbows tight to side for good stretch)
Barbell Curls: warmups: 40x10 … working sets: 70x8x3 (3 second negative, keep perfect form)
Machine Dips: warmups: 110x15 … working sets: 190x12, 205x10, 220x8 (don’t fully lockout, keep constant tension, 3 second negative)
Seated EZ Bar Preacher Curls: 70x8x3 (squeeze hard at top, only come 90% down not fully extended)
Incline SkullCrushers: 60x12x3 (lower weight behind head and pause at stretched position for a second)
Prone Incline Bench DB Concentration Curls: 20x8x3 (keep weights pressed together, 20-30 second stretches after each)
Cable Kickbacks: 20x8x3
Leg Raises: bwx15-20x3 (focus blowing all air out on crunch)
Decline Crunches: Bwx15-20x3 (focus blowing all air out on crunch)
Pulldown Crunches: bwx15-20x2 (hang from bar and vacuum really blow all air out and pull abs to paint).