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Get Armed

I’ve been experimenting with my training routine and nutrition.

I’ll get into nutrition in a future post.

Today was arms and which I really enjoy doing.

Men and woman both want to be able to wear a short sleeve shirt and have nice firm, toned arms in view.

If you have good arms this will help, if you want to improve your arms give this a try.

Here’re the basics of my entire routine to help you plan your workouts:

Workout frequency: 3 days on, 1 days off.  The exception is Sunday, if I have things to  do on Sunday I will use that as an extra day or rest.  If  you need more recovery time you can do this program  just 3 days a week. 

Day 1: Chest and Back

Day 2: Arms

Day 3: Shoulders and Legs

If you wanted to do a 3 day a week workout: This can be done on Monday, Wednesday and Friday.  You can pick the schedule based on your goals and recovery ability.  The key is to pay attention to your response to the stimulus you are giving your body.  And to also pick a workout routine you like so you stick with it.

Todays Workout:


After the final exercise for each body part. I did a drop set.  A drop set is when you complete your set and you lower the weight 2 or 3 times and keep that set going.


Dumbell Incline Curls 4 sets of 8 to 15 reps

Machine Curls 4 sets of 8 to 15 reps

21’s  4 sets of 8 to 15 reps (this is when you break the movement up 3 ways.  do 7 reps at the top half of the movement, then the bottom half  for 7 reps and then the final 7 reps is a full curling movement.. I love this one..


Triceps Dip Machine 4 sets of 8 to 15 reps

Cable Triceps Extensions  4 sets of 8 to 15 reps

Cable Triceps Push down with a rope 4 sets of 8 to 15 reps

I am not doing any cardio other then staying active.

addtext_com_MTQ0OTA4MTY2ODcyDay 14



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