Bigger Arms in Six Weeks (Feb 2019)

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      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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