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Arm Blast Training – January 6, 2016 #rebuild2016 #log #feeder #chest

• Straight-bar Tricep Cable Pushdowns 4×10-12 +Superset: Straight-bar Bicep Cable Curls 4×10-12 • High Straight-bar Bicep Cable Curls 4×10 +Superset: Seated Chest Press Machine 4×10 *feeder chest pump • 1-Arm Supinated Tricep Cable Extensions 4×10 • Seated Preacher Curl Machine 4×10 +Superset: Pec-Dec Flys Machine 4×10 *feeder chest pump • Bentover Overhead Tricep Rope Extensions 4×10 • Dumbbell Hammer Curls 4×10 each arm +Superset: Arnold Straight-Bar Tricep Extensions 4×10 ++Giantset: Close-Grip Straight-Bar Pushups 4×10…

Banded Barbell Shrugs & Banded Tricep Extensions

Since I am still under recovery restrictions with how much weight I can load-up on pretty much anything (playing safe for another 4-6 weeks at this point), this combo is great if you are training back and arms. Give it a try if you have some bands. You’ll notice the barbell is double-wrapped with some…

Lee Priest Plate Bicep Curls

It took me some time to find a clip of Lee doing this movement, but here it is. This is a great exercise to finish off training the biceps or something you can super-set an exercise with. You want to make sure to squeeze and contract the bicep at the top of the movement. You…

Chest/Triceps Workout – November 28, 2015 #log #chest #triceps

• Smith Machine or Free bench Flat Bench Press -Set 1 warmup Rest/Pause x 20 -Sets 2-4 Slow-negative x 12 -Set 5 Rest/Pause x 20 +Superset: Machine Tricep Dips 5×10 • Smith Machine or Free bench Incline Bench Press -Set 1 warmup Rest/Pause x 20 -Sets 2-4 Slow-negative x 12 -Set 5 Rest/Pause x 20…

Arm Training – February 18, 2015

Arm Training – February 18, 2015 • Straight-bar Cable Press-downs 4×10-15 +Superset: 1-Arm Cable Curls 3×10 each arm (cable attached at lowest point) • (Row Station) Lying Cable Curl Exercise 4×10 *see picture for reference +Superset: Reverse grip straight-bar curls 4×8 (thumbs must be ontop of the bar, not under. Hard squeeze at the top)…

“MAX.MAREK” BIG-GUNS ARM WORKOUT

MAXMAREK BIG-GUNS ARM WORKOUT Super set #1 • Curved-bar cable Tricep press-downs 4×15-20 (HEAVY) • Seated bicep curl machine 4×10-12 (slow negatives, hard contractions at the top; moderate-to-heavy weight) Giant set #2 • Close-Grip Flat bench press 4×12-15 (moderate-to-heavy. smooth reps) • Standing barbell (wide grip) Bicep curls 4×10 (heavy) • Close-grip straight-bar curls 4×6-8…

Yesterday’s 2 Session Split Workout: Workout 1 – Chest, Workout 2- Arms/Abs

Yesterdays 2 session split workout: Workout 1 – Chest, Workout 2- Arms/Abs Session 1 (12pm) Chest: -Flat Barbell Bench 4 sets x 8-15 Superset with Hammer Strength Press 2 sets ONLY at 60-70% of the weight of your working set. -Incline Bench 4set x 7-12 Hammer Strenght Wide-Chest press 4×10 Superset with Hammer Strength Press…

Shoulders/Upper Back/Biceps – March 27, 2013

Monster Set: • Seated Smith Machine Shoulder Press 4×10 • Dumbbell Side Laterals 4×10 • Seated Lat Pull-downs 4×10 • Standing Straight-bar Front Raises 4×10 Giant Set: • Upright Rows 3×10 • Close-Grip Pull-downs 3×10 • Hammer Strength Lat Pull 3×10 • Wide-grip Straight-bar Curls 4×10-12 • Hammer Curls 4×10 • Wide Dumbbell Curls 3×10…

Back/Triceps – February 11, 2013

Today started off interesting when I arrived at the gym. I brought my 8yr old daughter with me, so I can put her in daycare while I train…BUT the daycare seemed to be at max capacity, so they asked me to get on a waiting list. Mind you, I arrived at the gym when the…

Chest/Arms Workout February 4, 2013

Chest • Incline Smith-Machine Press 2×15-20/3×8-12/2×4+8 dropset —Supersetted with Bar Dips (leaning frontward) 3×10 • Flat Smith-Machine Press 4×8-12 • Incline Bench Dumbbell Flys 3×10 • Flat Bench Dumbbell Flys 3×10 Biceps • Standing Dumbbell Curls (slow negatives/hard contraction) 3×10 • Reverse-grip EZ-Bar Curls 3×10 —Supersetted with EZ-Bar Curls 3×10 Triceps • Bar Dips (straight)…