267/365 @ Crazy 8s
Once a month, on Heavy Week I swap out my regular arm day for Crazy 8sw. Which is a circuit day that ends up giving you 48 sets in just about an hour. You will be sore, you will be hurting and you will be pumped. You wanna go with heavy enough weight that you can get 8 but struggle/work to get the 12. You do the bicep circuit 3 times, short rest, then the triceps circuit 3 more times.
Biceps
1. Standing EZ Bar Curl
2. Incline Dumbbell Curls
3. Standing Dumbbell Hammer Curls
4. Spider Curls
5. Machine Preacher Curls
6. Cable EZ Bar Curl
7. Cable Hammer Curl
8. Overhand grip standing EZ Bar curl
Triceps
1. Close Grip Bench Press
2. Bodyweight Dips
3. Rope Pushdowns
4. Over head Rope extensions
5. V Bar Pushdowns
6. Decline Skull Crushers
7. Single Arm Dumbbell Overhead Extension
8. Close grip push ups
(Source: metroflexplano.com)
265/365 @ Light Back Back Day
Pull Ups (Palms wide and facing away from you)
4 Sets of Wide Lat Pull Down (behind the head)
3 Sets of Face Pulls
3 Sets of Straight Arm Pull Down (Lat Bar or Straight Bar)
4 Sets of Low Wide-grip Cable Row
3 Sets of T-Bar Row/Bent Over Row (If you still don’t know what a T Bar Row is check it out here.)
4 Sets of Single Arm Row
2 sets of Hyperextention or Good Mornings
3/4 sets of Deadlifts
264/365 @ Light Chest Dat
3 Sets of Barbell Flat Bench
4 Sets of Incline Dumbbell
4 Sets of Flat Dumbbell
2 Sets of Incline Dumbbell Pec Flys
3 Sets of Pec Dec
3 Sets of Dumbbell Pullovers
3 sets of 3 Cable Flys
1 Set of Dips till Exhaustion
1 Set of Feet Elevated Push Ups
263/365 @ Light Leg Day
4 Sets of Squats (go for depth rather then weight. Ass to grass if possible)
4 Sets of Hack Squats (again going for depth is the focus here)
3 Sets of Leg Curls (both legs together)
3 Sets of Leg Extensions (both legs together)
2 Sets of “Bad Girls”
4 Sets of Seated Leg Press
2 Sets of Walking Dumbbell Lunges
4 Sets of Standing Calf Raises
4 Sets of Seated Calf Raises
Okay remember that light week is 10 to 12 reps in a set because that number combined with the focus on depth can really leave your legs wrecked and sore right after the gym. Also with dumbbell lunges, remember to pick an even number of steps to however long you go. (high res the photo)
So with Shoulders Day on Light and Heavy Weeks there is no difference between the two. The workout for the two weeks are completely identical (same lifts, same reps and weights) so not being lazy, I really didn’t feel the need to re-post it.
You can find it here
262/365 @ Light Arm Day
Remember all sets in Light Weeks are 10-12 reps.
Warm Up 3 sets of Chin Up
4 Sets of Seated Hammer Curls
3 Sets of Standing Biceps Curls (Dumbbells together, not straight bar)
3 Sets of Preacher Curl
4 Sets of Reverse Grip Ez-Bar Curls
3 Set of Isolated Ez-Bar Curls (take the EZ-Curl bar and put you ass/hips and shoulders flat against a wall then do the curls. This will pull your back/ a swing out of the set focusing the biceps more clearly)
3 Sets of Dumbbell Skull Crusher
2 Sets of Over-head triceps extensions
2 Sets of Triceps dips
3 Sets of Donkey Kicks/ Triceps Kickbacks
3 Sets of V bar push downs or Rope Pull down (I tend to do both)
3 Sets of Seated Incline Bicep Curls (This will really kick your arm’s asses and get an extra pump)
Alright, some final notes for Light Arm day. With a majority of these lifts, especially with the curls, I try to tuck my elbows in against my side at an angle and keep my hands far apart. This will hit the peak of your bicep giving you the more baseball/softball look, unlike Heavy Week which hits for a more overall full arm.
Anonymous
Oh god no.
Seriously I could barely do like 3 of either un assisted. Was always a weak point, even in high school when i was playing 3 sports a year.
Start with using the assistance machine. It will help build your base for doing . Once you can get em at body weight try to add additional weight.
257/365 @ Heavy Back Day
Pull Ups (Palms wide and facing away from you)
4 Sets of Wide Lat Pull Down (behind the head)
3 Sets of Face Pulls
4 Sets of Low Cable Row
3 Sets of T-Bar Row/Bent Over Row (If you don’t know what a T Bar Row is check it out here.)
4 Sets of Single Arm Row
2 sets of Hyperextention or Good Mornings
3/4 sets of Deadlifts
Back is one of those interesting body parts that takes a lot of work to thoroughly hit and also one has to be careful because if you are strict on your form for these you will definitely feel the burn in your arms more so then you back. So go slow, do each rep fully and you will both hate and love it.
4 sets of Flat Bench
4 sets of Incline Dumbbell Press
3 sets of Flat Dumbbell Press
3 sets of Dumbbell Flys (incline or flat)
3 sets of Pullover (machine/dumbbell)
3 sets of 3 Cable Flys
255/365 @ Heavy Leg Day
First:
Stretch!
I can honestly not stress this one enough. I have to spend a few minutes getting my legs warmed up and my back as well. Sometimes I’ll grab the pull up bar and just hang a little to get myself sorted! Also as ya’ll can see leg day is one of my more fully packed days because there are SO many different ways to hit it.
4 Sets of Squat
4 Sets of Incline Leg Press (the press I use can be done bi laterally or uniformly)
4 Sets of Seated Leg Press (focuses the weight more into the glutes then the 1st)
3 Sets of Leg Curls (single leg)
3 Sets of Leg Extension (single leg)
3 Sets of “Bad Girls” (abductor part of the machine)
3 sets of Walking Dumbbell Lungs
4 Sets of Standing Machine Calf Raises
4 Sets of Seated Barbell Calf Raises
3/4 Sets of Kettlebell Swing
