Reply To: Bigger Arms in Six Weeks (Feb 2019)

#9358
Fraser_9to5
Keymaster

12 Feb

Bench Press – 3 x 6 x 90kg
Pullups – 8,7,6 x 10kg
Pendlay Rows – 3 x 6 x 75kg
Zottman Curls – 10 x 10kg, 2 x 8 x 12.5kg
Bench Dips – 3 x 8 x 30kg
Incline DB Curls – 12,9,8 x 10kg
Decline Skull Crushers – 3 x 12 x 28.5kg
Rear Delt Raise – 2 x 12 x 2.5kg
BB Wrist Flexion – 15,12,10 & 15,9 x 20kg
DB Wrist Flexion – 15,12,10 & 15,9 x 4.5kg
Leg Raises – 3 x 12

My bench is coming back, 90kg was comfortable. Switched to pendlay rows as I prefer them, slowly lowering each rep. I move Incline DB curls to the higher rep exercise as it feels more of a finisher.

15 Feb

Incline Press – 8,8,7 x 72.5kg
DB Rows – 3 x 6 x 40kg
Close Grip Bench Press – 7,6,6 x 80kg
Reverse EZ Curl – 3 x 8 x 28.5kg
Seated OH DB Extension – 3 x 12 x 20kg
DB Preacher Curl – 2 x 12 x 11kg
Seated DB Hold – 3 x 40 secs x 20kg

Close grip still doesn’t hit the tricep as much as I remember them doing a few years ago. Still effective.

17 Feb

Close Grip Bench Press – 8,8,7 x 80kg
Wide EZ Curls – 3 x 8 x 33kg
DB Skull Crushers – 10,9,8 x 14kg
DB Hammer Curl – 10,10,9 x 14kg
1 Arm DB Ext – 3 x 12 x 10kg
Concentration Curls – 2 x 12 x 10kg

Was at work so did this at a local Virgin Active, hence the different weights. Good session here, used the cable machines for activating biceps & triceps but stuck to my normal main exercises.