When I hit the gym later I'll be training arms. I'll either do my triceps first or biceps, but it'll likely be biceps. For biceps I'll train using drop sets and I'll do a total of 15 drop sets. I'll do five exercises for my biceps. I'll also do 15 drop sets and five exercises for my triceps. And then I'll wrap up my arms workout by doing two exercises for my forearms. Three-six straight/regular sets is what I'll do for my forearms.
This is what my weight workout looks like:
Biceps
- Barbell curls
- Dumbbell twisting curls
- Seated curls
- Machine curls (different version from the above)
- Concentration curls
- 15 drop sets in total, high reps
Triceps
- Triceps dumbbell extension
- Triceps extension machine
- Triceps push-downs with rope
- Cable triceps extension
- Triceps dips
- 12 drop sets in total/3 straight sets of dips, high reps
Forearms
- Reverse wrist curls
- Wrist curls
- 6 straight sets in total
Cardio/Abs
- 10 minutes on Arch Trainer
- 10 minutes on elliptical
- 5 minutes on Arch Trainer after weight workout
- Circuit training for abs
That is what my training session consists of.
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