For this 3-5 rep heavy week I’ve been focusing on bigger movements, as you’ve probably noticed, so I carried the trend forward into arm day as much as possible. I also began with biceps because I have small biceps and they could benefit from the intensity I can bring at the beginning of a workout.
Lastly, I was born with an extreme limited range of motion in my right arm. I can’t rotate my right arm so that the palm is facing the ceiling. Therefore I can’t do pullups with the palm facing me, and I cannot do any of the curls most people can. I’m actually limited to only hammer curls and reverse curls. I do what I can with what I have though.
Incline Bench Hammer Curls – Letting your arms hang down while sitting on an incline bench gives the biceps a nice stretch and a nice long ROM.
Standing Reverse Barbell Curls – This is self-explanatory, but I really concentrate on feeling the biceps. My left wrist tends to give out on this exercise and is usually a limiting factor.
Cable Curl – I do these curls with a rope attachment on the cable. This is basically another hammer-curl type movement.
Close-grip Bench – Great mass builder for the triceps and I enjoy going heavy on this. I go a little inside shoulder width…going super narrow on the grip can hurt your wrist. Concentrate on keeping your elbows in.
Seated Dip Machine – This is the first time I’ve used this device. Its fun to really load up on the weight, but I definitely feel like my chest is taking up some of the slack. Also, weighing 147 lbs right now, when I load the machine up with 190 lbs its tough to keep myself in the seat and concentrate on pressing it down. But I did enjoy this movement.
Dumbbell Overhead Extension – This is an old favorite but I usually don’t do it this heavy. This movement helps target the long head of the tricep which is a weak part of the muscle for me.
Decline Sit-up with twists to either side – This was done with bodyweight and for high reps, unlike all the other movements. I noticed I was pressing my shins up against the support, and using my legs to pull myself up and to help on the eccentric portion of the movement. Instead I refused to press against my shins and instead concentrated on curling my legs around the support instead. This turned the movement into a sort-of Janda Sit-up, which deactivates the hip flexor and helps focus the stress on the abdominals. I couldn’t do as many reps, but arguably the reps were more valuable.
Legs tomorrow! Get excited!!!