Friday – Arms and Calves

Friday – Arms & Calves

By no means are Fridays a ‘light day’ just because I’m training arms. But it is nice to give my body a break from the heavy lifting and compound exercises that take place earlier in the week. When Friday comes around, although I have a ton of energy, I know my body is ready for some rest (as well as my mind). That’s why Fridays are perfect for training arms.

For some reason I got up super early this morning and made it to the gym by 4:40AM. I’ve been getting there closer to 5 lately. I attribute the extra pumps and energy to the new pre workout I’m taking called Outlift from Nutrex. This stuff is insane! I hit a couple warm ups for triceps and started my arm workout.

Triceps Workout

Single-Cable Pushdowns: 3 sets x 15 reps

Rope Pushdowns: 3 sets x 12 reps

Cable Pushdowns (straight bar): 3 sets x 15 reps

Dips: 3 sets x 20 reps

Biceps Workout

Preacher Curls: 3 sets x 15 reps

Incline Curls: 3 sets x 12 reps

Front Double Biceps Cable Curls: 3 sets x 15 reps

Calves Workout

Seated Calve Raises (machine): 4 sets x 15 reps

Seated Calve Raises (plate-loaded): rest pause to 75 reps

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I usually start out with triceps on arm day and as I did today, I typically perform one more exercise for tris than for biceps. This makes sense as your triceps are the largest part of your arm and count for up to ¾’s of your arm development. Many don’t put as much effort into their triceps as they should.

Like my triceps workout, the exercises for biceps were pretty standard. You can only curl so many ways and I rarely stray far from the basics. I’ve grown to appreciate incline dumbbell curls more because I’ve seen some great results. I ended with the front double bicep cable curls. I feel like this exercise can really bring your potential for shaping your biceps.

Once arms were done I hit some calves and cardio. I’ve been doing what’s known as ‘75’s’ for calves. This is basically one giant, or extended set (often called rest-pause sets). I’d hit a set, rest about 10 seconds and hit another. I repeated this until I got 75 total reps. Talk about a burn!

Train with Passion,


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