The Weekends Workouts :: Arms Saturday Then Chest Sunday

I love my weekend workouts. I’m not so pushed for time. Last week was a bit different to the ‘norm’ mind you, with it being school holidays. I only missed one day in the gym, but I took my daughter for a hike up the local hills to see the horses instead. It was a great day.

Saturday’s workout was arms. I hit triceps first.

Exercise #1 – Push down’s. 2 warm up sets. Then 3 sets of 12 to 15 reps, last set drop set twice to reach 20 reps.

Exercise #2 – Single dumbbell over head press. These are really working for me at the moment. They used to just give me elbow pain, but now I think I’ve really perfected my form and although I don’t use much weight (32kg today), my tri’s were blasted by the third set.

1 warm up, followed by 4 sets of 12 reps. Final set was drop set (twice) for a total of 20 ish reps (I think it was more like 18..!)

Exercise #3 – Seated dips off a bench. Feet up on another bench – 3 sets to failure (about 12 reps).

Exercise #4 – Single arm cable extensions. Removed the handle, using just the connector and standing straight, finished the movement just past parallel to my hips (almost behind me). This places more tension on the top of the triceps, where it ties in to the deltoid. There are alternatives to this, like bending over while you are doing triceps push downs, but I prefer this method mostly.

4 sets. Non stop left arm to right arm, until exhaustion and failed.

Then biceps.

Exercise #1 – Rope curls. 2 warm up sets, followed by 3 sets 15 reps. I can’t go heavy with standing curls because of my stomach scar tissue and abdominal weakness. So this is just a ‘feeder’ exercise before dumbbell curls.

Exercise #2 – Seated bicep curls. 1 Warm up set. 1 Set x 12 reps (failure). Then 3 sets with 3 drop sets each. Rep count for each complete set was around 15.

Exercise #3 – Incline dumbbell supinated curls. Hammer curl up, supinate wrist, then eccentric movement to starting point keeping tension on the muscle throughout the whole repetition and the complete set.

Keeping tension on the muscle is most guys problem. They squeeze the hell out of the bicep on the way up, then just let it fall back down to starting point. HUGE MISTAKE. Keep the tension on the muscle throughout the whole range of the exercise, if you want to make some real gains. This applies to every muscle group, not just biceps.

Exercise #4 – Standing, single arm over-head cable curls. Using the top cable pulley, stand at 45 degrees to the pulley, then starting with arm completely extended, pull back as if you’re going behind your head. This is a great peaking exercise, where as the incline curls are a great ‘lengthener’.

4 sets to failure, which was 10 – 12 reps. Final set was a 3-drop set for 20 (approx.) reps.

The Best Chest Workout I’ve Had in Years!

Sunday was Chest Day — This workout was an extreme workout. I’m dying this morning (Monday) – every part of my chest feels like it’s been bashed with a hammer. Love it, can’t wait for the next chest workout in a few days.

I changed things around this time.

Exercise #1 – Incline barbell press. 2 Warm up sets. Followed by 4 sets to failure. First set with a 20kg either side of the bar – I maxed out at 25 reps. Second set I added 10kg, for 18 reps. Third set I added another 10kg for 14 reps. Final set – same weight, but did 3 drop sets for a total of 25 reps.

By this time, blood volume in my chest was up and my shoulders were starting to ache so it was time to move on to the next exercise.

Exercise #2 – Seated flat machine press. 1 Warm up. 4 sets of 15 reps. On the last set, I added a drop set x 3 for a rep count of 20.

Exercise #3 – This is the exercise I am going to perform every chest workout for the next 3 or 4 weeks.

Incline ‘adjusting’ dumbbell flyes. What I mean by ‘adjusting’ is this. First set (no warm up this time) was at a high incline, so it was almost a 50/50 split with a shoulder press. 12 reps. Second set, lower the incline a notch. 12 reps. Third set, again lower the bench for a drop set (2 drops) for a rep count of about 15.

The last set was a couple of notches off horizontal, but not quite a flat flye. Three drops this time for a 20 rep count.

Exercise #4 – Cable dips superset with push ups. Using a narrow cable pulley machine to replicate the movement of dips – 3 sets of 12 reps super-set with press ups.

THE END! …of an amazing weekend’s training.

What did you think of my chest or arm workout schedule? Try it and let me know how you get on.

A few additional tips for you: Take minimal rest in between sets, roughly 30 or 40 seconds. It’s best to train with a partner if you can, then you know when your buddy (or girlfriend – I’m not leaving out the ladies with this one either!) is finished his/her set, its time to jump back into action and get your pump-on!

As you know, if you’ve read any of my other blog posts, I always like to finish off my workout with some heart and HIIT fat loss exercises. These days were no different!

I had started using the rowing machine for my HIIT work, but it was playing havoc with my elbows (tendonitis) so both days I did a kettle-bell workout, finishing off with some skipping. 15 minutes each time.

About Andy James

Andy's background was in engineering, qualifying as a surveyor at aged twenty. He also had a very early interest in interest in weight training, fitness and nutrition, and started lifting weights at just 16. Now having over thirty five years experience in bodybuilding, resistance training and cardiovascular health, Andy shares his vast knowledge with you on this site hoping that you can take away a minimum of one small idea and put it to use in your own fitness regime and make a huge difference to to it. You can follow him on Twitter, catch up with him on Facebook and also on Google +1. Feel free to leave Andy a comment or question and look up his Facebook page.

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