Day 6 ~ Arms

Great arm work out today!! The workout is to build my biceps and triceps. For these of you looking to really grow the size of your biceps, I would focus more on your triceps! The triceps are x3 time the size of the biceps and will give your definition.

Today’s workout contains 8 workouts – x4 biceps and x4 triceps

As a pre work out snack I have consumed two slices of brown seeded bread with peanut butter and strawberry jam. As per all my workouts, prior to the gym I have taking the following supplements to aid my workout (30 minutes prior):

BCAA’s – 5g

Arginine Alpha Ketoglutarate – 2g

Creatine Ethyl Ester HCL – 5g

Workout	Set One	Set Two	Set Three	Set Four
Barbell Curl	12 x20kg	10 x 25kg	8 x 25kg	6 x 25kg
Dumbbell Preacher Curl	12 x 25kg	10 x 30kg	8 x 32.5kg	6 x 35kg
Dumbbell Bicep Curl	12 x 10kg	10 x 10kg	8 x 14kg	6 x 14kg
Concentration Curls	12 x10kg	10 x 14kg	8 x 14kg	6 x 14kg
Barbell Triceps Extension	12 x 20kg	10 x 20kg	8 x 20kg	6 x 20kg
Close grip bench press	12 x 25kg	10 x 30kg	10 x 35kg	6 x 35kg
Cable Triceps pushdown	12 x 23kg	10 x 32kg	8 x 41kg	6 x 50kg
Dumbbell standing Triceps Extension	12 x 14kg	10 x 14kg	8 x 14kg	6 x 16kg

(Please note that exact results may vary based on the individual)

I have finally completed a small amount of cardio today! X3 30 second bursts on speed of 18. On the next couple of workouts, I aim to increase this to x5 30 second bursts.

As a post workout supplement, I have taking MyProtein’s Hurricane XS. Great shake which hits your required carbs and protein, as well as creatine and HMB.

http://www.myprotein.com/sports-nutrition/hurricane-xs/10530268.html

Today’s workout was done at 11.30 – 1.30pm. Getting home, I have had half a pot a cottage cheese with pineapple mixed in and x4 multigrain flatbread crackers.

Tomorrow.... Shoulders and Back!