Category Archives: arms

Back and bis

Wide grip lat pulls with barbell curls 5 sets 10 slow 10fast pulls and 15rep curls Seated cable row with dumbbell (facing in) curls 4 sets 10slow 10fast rows with 12 rep curls Bent over row (hands up grip) controlled … Continue reading

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Back and Bis

Wide grip lat pulls x3 15reps Bent over row (hands up grip) controlled x3 10-12 reps Dead lift x3 8-10reps Rear self flys seated with laying on side rear felt flys x3 10rep seated 20rep side Dumbbell curls 1 1/3rep … Continue reading

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Chest and Triceps

As mentioned earlier in the week I split up arms to really work on them more and it works I have sore biceps! But I also realised this left me without a day off training in doing so, so I … Continue reading

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Arms – some abs and cardio

So on the weekend I did arms, that is Bi’s and tri’s and i always seem unmotiavted come the weekend and arms are not the most exciting thing I want to train, lets face it it it’s a long session … Continue reading

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Chest and triceps

Flat bench press with dips – 5 sets – press; 15, 12, 10, 8, 8 reps. Dips: 5 slow and hold, 15 full quick (feet up on bench) Flat bench dumbbell flys with single arm behind head extensions – 4 … Continue reading

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Arms and Abs

Today I trained just biceps with a solid abs session! Something a bit different, the rest of this weeks sessions include chest and tri’s and legs!   cable rope curls – ‘nos’ set preacher curls with hammers – 4 sets … Continue reading

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Arm Workout

Tricep dips – try for unassisted: 15, 12, 10, 8, 8 Single arm behind head tricep extensions with tricep dips (feet up on bench with weighted plate) – 4 sets – extensions: 12 reps. dips: 20, 15, 15, 15 Rope … Continue reading

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Friend Training

I trained a friend on the weekend, we went through and arms workout one day and a legs workout the next. I have never trained her before, but she was great. i worked at doing exercises she hasn’t done before. … Continue reading

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Training for three

It can be hard enough sometimes training with one person, sometimes it’s the timing of a workout, it can take longer if the other person isn’t as driven and motivated, if your weights don’t match well you can spend half … Continue reading

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Back and Bis

This morning, I took pre-workout. I don’t know why, normally a morning workout I feel pretty good without it but i decided to give it a go, I’m not sure if the empty stomach helped it work a bit better, … Continue reading

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