It’s the third week in January and I haven’t focused on my arms in the gym once. Add that to the fact that we haven’t really really worked out since mid-November-ish and it’s been months since I’ve touched my arms. Now, are arms a body part that I enjoy working out? Not entirely, and I don’t think that they need the same amount of focus that other body parts need.. but should anything be neglected? Of course not, so it almost had to be done. With a recent chest-back workout that left me sore and somewhat sore shoulders, I knew I would have to be very careful and not cheat with any motions. Considering they’re one of my weakest body parts, due to neglect and injuries, it wasn’t awful. Here’s how it went.
Working Out (Photo credit: Tyne & Wear Archives & Museums)
6:22 – Warm up superset: chinups 6-7 reps/tricep dips 8-9... 90 degrees on all my reps, no full range of motion but hitting my contractions right
6:28 – main superset 1: iso incline pinky offset curls/incline iso cross-body extensions… alternating a 30 and 45 degree incline, 4 sets of increasing weight and decreasing reps, to failure
6:43 – main superset 2: ez bar preacher curl/horserope cable tricep push downs… 4 sets increasing weight and decreasing reps, to failure
6:53 – main superset 3: iso seated hammer curls/seated overhead dbell extensions: 4 sets of increasing weight and decreasing reps on the curls while decreasing weight and increasing reps with extensions, to failure
7:07 – main superset 4: standing iso reverse curls/flat ez bar skullcrushers… 4 sets of increasing weight and decreasing reps with a drop set for the last set of skullcrushers, to failure
7:23 – (Running a little long, realize cardio is out of the question) main superset 5: cable iso lowering achilles curl/cable no grip iso tricep kickback… 4 sets of maintaining weight at 1-2 setting until failure
7:37 – tricep cool down: over the top horserope cable presses... 4 sets of increasing weight and decreasing reps with a drop set at the end, until failure
7:44 – bicep cool down: arm curl machine, bilateral… 4 sets until failure with decreasing weight and increasing reps
7:49 – finished, 4 minutes of boxing on the bag with gloves to finish up, maintain some discipline and get the heart rate up a little bit
English: an exercise of triceps (Photo credit: Wikipedia)
Overall, it was good enough and since I never feel like I get a good arm workout, I wasn’t at all disappointed that I felt like I didn’t get a good arm workout. Try to work opposing muscle groups sometimes to really reach great contractions and full stretches during your “rest” periods. Supersets are a great way to keep you moving, shorten your workout, and push yourself harder. Just be careful committing to one when the gym is busy because you might have your equipment or machine taken, no questions asked.
At the gym for an hour and a half, pretty long for just arm strength training but sometimes you need to take it slowly when you’re getting just back into your routines so you don’t get hurt. Especially when working on one of your weaknesses. Also, remember that there are many ways to grip a dumbbell when working biceps, neutral/thumb offset/pinky offset. It could be a little detail you can adjust this week and work some different muscles. That’s the tip of the post!