Week – 2 – Saturday – Upper Arms Workout

by arnold · February 12, 2011

Dated: Saturday, 12th February, 2011

Body Parts Trained: Biceps & Triceps

Training Duration: 1 hr 15 minutes (Morning)

Training Partner: SA_Hardtarget

Total Exercises: Eight

Workouts

Barbell Curls
Sets: 5 sets (2 warm-up sets)
Repetitions: 12 – 15 – 12 – 10 – 9
Weight (Kg): 5 – 5 – 15 – 15 – 15
Super-setting with triceps exercises (Cable extensions, and Lying barbell extensions)

Cable Triceps Extensions
Sets: 2 sets (Warm-up sets)
Repetitions: 15 – 12
Weight (Kg): 2 plates (~ 2 Kg)

Lying Triceps Extensions
Sets: 3 sets (Super-setting with Barbell Curls)
Repetitions: 10 – 8 – 8
Weight (Kg): 5 Kg for all sets

Alternate Dumbbell Curls (Seated)
Sets: 3 sets (Multi-exercise sets with Partial Dumbbell Curls)
Repetitions: 8 reps for each set
Weight (Kg): 8 Kg for all sets

Partial Dumbbell Curls (Seated)
Sets: 3 sets
Repetitions: 10 – 8 – 8
Weight (Kg): 10 Kg for all sets

Cable Triceps Extensions
Sets: 3 sets
Repetitions: 15 – 10 – 8
Weight (Kg): 2 plates (~ 2 Kg)
Super-setting with Dumbbell Curls (full & partial both).

One-Arm Dumbbell Curls (using Preacher Bench)
Sets: 3 sets
Repetitions: 6 – 8 reps
Weight (Kg): 10 Kg for all sets
Super-setting with One-Arm Triceps Cable Extensions.

One-Arm Triceps Cable Extensions
Sets: 3 sets
Repetitions: 10-12 reps for each set
Weight (Kg): 2 plates (~ 2 Kg)
Super-setting with One-Arm Dumbbell Curls.

My calorie intake

1 Orange before workout (Could not get a banana)
500ml of Water during workout
2 Eggs after workout
2-Egg Omelet in Breakfast
1 glass of Milk