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

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.

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!  

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