Friday Arm Day

Friday – Arm Day

It’s the end of the week and in my current workout plan I train arms on Fridays. For a while I was splitting up my biceps and triceps, hitting them after a larger upper body workout (ex: chest & biceps, shoulders & triceps). But I felt like I’ve gotten better results since I went back to dedicating a day to arms, training biceps and triceps together.

This morning’s arm workout was slightly different from my normal arm workouts. I usually do an entire┬átriceps workout followed by biceps. But today I alternated them by hitting one exercise for triceps following by an exercise for biceps. This isn’t something I do often but it was good to switch things up a bit.

Arm Workout

Tricep Pushdowns: 4 rest-pause sets x 20 reps

EZ Bar Curls: 4 rest-pause sets x 18 reps

Seated Overhead Tricep Extensions: 4 sets x 15 reps

Dumbbell Hammer Curls: 4 sets x 10-12 reps

Reverse Overhead Rope Extensions: 4 sets x 12 reps

Seated Dumbbell Curls: 4 sets x 12 reps

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I started out my arm workout by performing rest-pause sets for both triceps and biceps. This gave me an immediate pump and burn which I carried throughout the rest of my workout. Everything after that was straight sets as I alternated triceps with biceps. The second round of exercises for triceps and biceps were done with more of a pumping motion. The final round of exercises were more focused and concentrated.

I especially like to switch things up for arms each week. I generally don’t stray from basic exercises for triceps and biceps but I do integrate various training techniques from workout to workout. I also hit some calves and cardio at the end.

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