A Nice Arm workout to try.

Hey Guys,

Another week for me back at the gym, is nice to have the feeling of getting the body moving and blood pumping again. My shoulder is still sore after training but still focusing on working the legs harder and not pushing my shoulder too much. Is good to have my posture feeling better and feeling like am getting back to a regular gym routine.

Is a bit of an old image again on the post as i have not been in front of the camera in the gym much. I did intend to get a pic in the gym last week but of course forgot….

Anyway for the workout

Warm up 10 mins on treadmill or something you prefer, just get the joints moving and the blood flowing to not just hit the body hard while cold. I like to mix my arm workouts up so not just biceps then triceps but to rotate between both during the workout.

Ezycurl bar bicep curls First set of 25 reps with weight can do easy.

Then two more sets aiming to get about 15-20 reps.

Then dips, these always kinda suck so just as many as you can with your own bodyweight for three sets. Most gyms have assisted dip and chin up stations. If you struggle with your own weight then aim for just getting out ten reps on the assisted machine.

Back to biceps and rope cable curls. Keep your back stiff and stand tall, elbows in tight and aim for three sets of 25.

Same machine just adjust rope up to the top and tricep rope push downs. Again body tight and elbows in and make sure you focus on the triceps, down lean forward too much and add the tension to the front of your shoulders. Again three sets of 25.

You should be pretty pumped now and just a couple more to do. Alternate seated dumbbell curls. Sit tall and get a couple of sets of 12 reps done. Then some dumbbell kick back to finish off the triceps and two sets of 12 if you can.

That is you done, is pretty hard to try to explain how to do each exercise properly. Hope me and Nick can do some videos and go through what some exercises are are how I like to do them. I wont say “how to do them right” as there is always variations and people like to do slightly different but we can try and cover the basics.

Remember you don’t have to go to the gym to work out, just getting out walking the dogs is always good for you and usually a lot more fun than standing on the treadmill. If you have any questions on anything, just let me know.

Matt

Comments

comments