WB Weekend Challenge
Happy Friday Team.
Zane had legendary arms
I hope you all have some nice plans for the weekend and next week for the fourth and, most of all, I hope you guys are all feeling and looking great. Towards the end of the winter we said we were going to be ready for the summer so I have one question for you: Are you beater ready?
If you have followed the program I know you have put on that muscle and taken off a bunch of fat and that is why this week’s
Arms: Get them
challenge is a straight out classic bodybuilder style, pump inducing arm workout.
Now, a word on training arms. It is one of the things I see get fucked up the most in the gym. Grabbing super heavy weights and curling them will NOT get you the arms you want. So let’s look to the classics and see what we should do for our arms. Golden age bodybuilders broken the arms up into three separate groups; biceps, triceps and forearms. Each muscle “group” needs to be trained, Arnold says, with equal intensity.
However, equal intensity doesn’t mean equal weight or equal volume. For instance, the triceps are a larger and more complex muscle group than the biceps. Biceps have two heads, while triceps have three. Because of this Arnold believed that you should work your arms 1/3 bicep to 2/3 tricep and a variety of lifts need to be done so all the heads of the muscle get hit.
This is the basic mechanics….work all three of the sections of the arms seperatly and make sure to concentrate on a variety of lifts (and amount of lifts) which will deal with each part of the muscle leaving nothing behind. After basic mechanics, visualization is key. No matter who you are on the outside, when you hit the gym floor you need to be all business. You need to see your arms as massive trees and keep that constant focus on them.
One of my goals this summer is to be in a beater holding a picture of me in a beater
The next are the tricks of the trade. You want to use, when possible, forced (or Weider cheat) reps where you have a partner or use another part of your body to assist with reps past failure. You want to use partial reps where, once failure sets in you keep lifting even if there is a lack of ROM and you want to toss in some negative reps.
The last thing is to know which types of lifts do what to the arm.
BICEPS
For arm height or muscle peak
- Concentration Curls
- Arnold Curls (standing concentration curls)
For mass with focus on outer thickness
- Wide grip standing barbell curl
- Alternating hammer curl
- Wide grip preacher curl
- Alternating incline dumbbell curl
Triceps
For overall mass
- Close-grip barbell bench press
- Dips (tricep version)
- Skull Crushers
- Bench Dip
For mass with an emphasis on upper triceps
- Cable Triceps Pushdown
- Reverse Grip Cable Triceps Pushdown
- Kneeling Cable Triceps pushdown
- Triceps Dumbbell Kick Backs
FOREARMS
For upper forearms (wrist extensor muscles)
- Reverse Barbell Curl
- Alternating Hammer Curl
- Seated Dumbbell Palm Down Wrist Curl
For Inner Forearms (wrist flexor muscles)
- Seated dumbbell palms-up wrist curl
- Standing palms-up barbell behind the back wrist curl
Ok, so now that we know what’s what, let’s look at the challenge arm workout for this weekend.
- Barbell Curl 2×12 @9RPE
- Incline Seated Dumbbell Curls 3×12 @9RPE
- Seated Concentration Curls 2×12 @9RPE
- Close Grip Bench Press 3×12 @9RPE
- Dips (tricep version) 3×12
- Cable Tricep Pushdown Straight Bar Attatchment 3×10 @9.5 RPE
- Standing DB Reverse Curl 3×12 @9RPE
- Seated DB Palms-Up Wrist Curl 4×12 @9RPS
- Seated DB Palms-Down wrist curl 4×12 @9RPE
- Standing Behind the back palms-up wrist curl 4×8 @9RPE
SUPERSET 4×12 @9RPE
Barbell Curl
X
Skull Crusher
SUPERSET 4×12 @9RPE
Alternating Hammer Curls
X
Triceps pushdowns
SUPERSET 4×12 @9RPE
Standing Concentration Curls
X
Standing dumbbell Triceps extension
Bench Dips 2xfailure
And that is it fellas. This is an Arnold inspired arm workout that hits all three parts of the arm and each sup are in the three groups and will grow those arms out and get you that nice pump, size, definition and vascularity.
Frank Zappa said that no matter how much it is about the art and no matter how passionate one is, any guitarist who says he didn’t first pick up the guitar in order to get the attention of girls is a liar. This is one of those workouts which should remind you not why you do this day in and day out, but why you grabbed the weights in the first place.
Grind on team!
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