[Fraser_9to5Keymaster]

I wrote my own program for this to illustrate that you can follow basic principles and get bigger arms without worrying over whether it’s the perfect one. I do upper body twice a week so I’m adding 2 biceps and 2 triceps exercises to those sessions and putting a dedicated arm day with 3 biceps and 3 triceps exercises. I’ll possibly shift things around after week 1 if it doesn’t feel right, but otherwise I’m doing the same thing for six weeks.

5 Feb

Bench Press – 3 x 6 x 87.5kg
Pull ups – 3 x 7 x 10kg
Bent Over Rows – 3 x 6 x 72.5kg
Incline DB Curls – 6,6,4 x 15kg (better as a high rep 2nd exercise?)
Bench Dips – 3 x 8 x 20kg
Zottman Curls – 12,12,11 x 8.5kg
Decline Skull Crushers – 12,12,10 x 26kg
Rear Delt Raise – 2 x 12 x 2.5kg
Barbell Wrist Flexion – 15,12,7 & 10,7 x 20kg
DB Wrist Extension – 15,12,10 & 12,10 x 3.5kg
Leg Raises – 3 x 12

Long session, lots to cover. Biceps/Triceps in the middle, forearms and abs to finish.

8 Feb

Incline Bench – 8,7,6 x 72.5kg
DB Rows – 3 x 8 x 37.5kg
Inverted Rows – 15,12,10
Close Grip Bench Press – 8 x 72.5kg, 2 x 8 x 75kg
EZ Reverse Curls – 8,8,6 x 28.5kg
Seated DB Tricep Ext (2 hand) – 9 x 25kg, 9,9 x 20kg
DB Preacher Curl – 11,8 x 11kg
Seated DB Hold – 3 x 30 secs x 20kg

Quite a few failed reps here, should be stronger in week 2 so no need to lower the weights.

10 Feb

A1 Close Grip Bench – 8,8,5 x 77.5kg
A2 EZ Wide Grip Curls – 7,7,6 x 33.5kg
Skull Crushers – 3 x 10 x 28.5kg
DB Hammer Curl – 9,7,7 x 15kg
Single Arm OH DB Extension – 12,8,8 x 11kg
Concentration Curls – 2 x 12 x 9.5kg

Lots of assistance on the concentration curls, biceps were toast. Don’t feel the best mind muscle connection in my lifts this week but hopefully that will come. I was doing resistance band activation exercises for Bi’s & Tri’s and I had a great pump so not too concerned.

Here’s some assisted preacher curl

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A post shared by 9to5 Strength (@9to5strength) on Feb 8, 2019 at 5:26am PST

[Fraser_9to5Keymaster]

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.

[Fraser_9to5Keymaster]

19 Feb

Bench Press – 3 x 6 x 92.5kg
Pullups – 8,8,7 x 10kg
Pendlay Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 7 x 15kg
Bench Dips – 10,10,9 x 40kg
Incline DB Curls – 3 x 11 x 10kg
Decline Skull Crushers – 12,11,9 x 31kg
Rear Delt Raise – 2 x 12 x 2.5kg
BB Wrist Flexion – 20,20,16 x 20kg
DB Wrist Flexion – 20,20,16 x 4.5kg
Leg Raises – 3 x 12

Bench still going strong, every rep done. Made bench dips harder by shortening the recovery because I don’t want to start piling 50-60kg on my lap.

22 Feb

Incline Press – 8,8,7 x 72.5kg
DB Rows – 3 x 7 x 40kg
Close Grip Bench Press – 8,7,5 x 80kg
Reverse EZ Curl – 3 x 6 x 31kg
Seated OH DB Extension – 3 x 12 x 20kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 55,45,33 secs x 20kg

24 Feb

Close Grip Bench Press – 3 x 8 x 80kg
Wide EZ Curls – 3 x 6 x 36kg
EZ Skull Crushers – 3 x 10 x 31kg
DB Hammer Curl – 10,9,7 x 15kg
1 Arm DB Ext – 12,12,10 x 12kg
Concentration Curls – 2 x 10 x 12kg

Bumped regular curls to 36kg and felt wayyy better, bicep was definitely activating here. Arms are feeling thick now, 16 inches with the pump.

[Fraser_9to5Keymaster]

26 Feb

Bench Press – 3 x 6 x 95kg
Pullups – 8,7,7 x 10kg
UH BB Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 7 x 15kg
Bench Dips – 3 x 10 x 40kg
Rear Delt Raise – 2 x 12 x 2.5kg
Incline DB Curls – 11,9,7 x 12.5kg
Decline Skull Crushers – 3 x 11 x 31kg
BB Wrist Flexion – 20,20,15 x 20kg
DB Wrist Flexion – 20,20,15 x 4.5kg
Leg Raises – 3 x 12

Pleased to hit every rep of bench at 95kg.

1 Mar

Incline Press – 3 x 8 x 72.5kg
DB Rows – 7,8,8 x 40kg
Close Grip Bench Press – 8,8,7 x 80kg
Reverse EZ Curl – 3 x 7 x 31kg
Seated OH DB Extension – 11,11,10 x 22.5kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 50,40 secs x 20kg

Grip work is killer, didn’t have much left after this session.

3 Mar

Close Grip Bench Press – 3 x 6 x 82.5kg
Wide EZ Curls – 3 x 6 x 36kg
EZ Skull Crushers – 3 x 10 x 33.5kg
DB Hammer Curl – 10,9,8 x 15kg
1 Arm DB Ext – 10,10,9 x 13.5kg
DB Preacher Curls – 2 x 10 x 12kg

I was doing this straight out of bed and wasn’t paying attention, final exercise wa supposed to be concentration curls so I’ll do that twice next week to compensate.

[Fraser_9to5Keymaster]

5 Mar

Bench Press – 3 x 6 x 97.5kg
Pullups – 7,7,6 x 10kg
UH BB Rows – 3 x 6 x 75kg
Zottman Curls – 3 x 8 x 15kg
Bench Dips – 3 x 10 x 40kg
Rear Delt Raise – 2 x 12 x 2.5kg
Incline DB Curls – 11,9,7 x 12.5kg
Decline Skull Crushers – 11,11,8 x 33.5kg
BB Wrist Flexion – 20,20,20 x 20kg
DB Wrist Flexion – 20,20,20 x 4.5kg
Leg Raises – 1 x 12

8 Mar

Incline Press – 3 x 6 x 75kg
DB Rows – 3 x 7 x 40kg
Close Grip Bench Press – 3 x 7 x 80kg
Reverse EZ Curl – 8,7,7 x 31kg
Seated OH DB Extension – 12,11,9 x 22.5kg
DB Preacher Curl – 2 x 10 x 12kg
Seated DB Hold – 50,40 secs x 22.5kg

10 Mar

Close Grip Bench Press – 7,7,6 x 82.5kg
Wide EZ Curls – 7,7,6 x 36kg
EZ Skull Crushers – 8,9,9 x 36kg
DB Hammer Curl – 10,9,8 x 15kg
1 Arm DB Ext – 3 x 12 x 13.5kg
DB Preacher Curls – 2 x 10 x 12kg

Really lethargic this week, hoping to grind out the final week and give my upper body a much needed rest.

[Fraser_9to5Keymaster]

12 Mar

Bench Press – 5,5,4 x 100kg
Pullups – 7,7,6 x 10kgg
Zottman Curls – 3 x 6 x 17.5kg
BW Dips – 3 x 10
Incline DB Curls – 10,9,7 x 12.5kg
Decline Skull Crushers – 11,10,8 x 33.5kg

I broke the table that I rested my feet on for dips so switched to body-weight. Took out non-Bi & Tri exercises because I’m very tired from these workouts.

15 Mar

Close Grip Bench Press – 3 x 7 x 80kg
Reverse EZ Curl – 7,7,6 x 31kg
Seated OH DB Extension – 12,11,10 x 22.5kg
DB Preacher Curl – 8,9 x 13.5kg

Again I ditched the incline press and DB rows, as well as direct forearm work.

17 Mar

Close Grip Bench Press – 3 x 7 x 82.5kg
Wide EZ Curls – 3 x 8 x 36kg
EZ Skull Crushers – 3 x 11 x 36kg
DB Hammer Curl – 10,10,9 x 15kg
1 Arm DB Ext – 3 x 10 x 15kg
DB Preacher Curls – 2 x 10 x 13.5kg

Much fresher here having reduced the volume of other work during the week. Arms are completely spent, managed to add 1/2 an inch to them and 3/8 inch to my forearms, though it’s possible after a week of rest they’ll grow more as was the case with my pullups & pushups workout. The first 4 weeks were fine but by the end I was feeling the cumulative effect of all the training and it was harder to force myself to go to the gym.

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