7/9: Arm Workout

Today I did a hefty arm workout in my continued efforts to have  nicely toned top half for my wedding day. ) I actually did a very similar workout to last week because I could really feel it in my biceps and triceps following the workout. There was one minor change, but overall, very similar.

Here’s the arm workout:

Triceps

Pressdowns: 3 sets x 10 reps

Biceps

Hammer Curls: 3 sets x 10 reps

Standing Barbell Curls: 3 sets x 10 reps (I actually did 1.5 reps x 10 and I superset with the hammer curls)

For one and a half reps on the bicep curls, I used an EZ curl bar. To perform 1.5 reps, I had my arms relaxed and down with a grasp on the barbell and brought it up to my chest and then lowered it halfway down and back up again for 1.5 reps. I repeated that 10 times. So 1.5 reps x 10. It really made my biceps tired quickly, I couldn’t believe it…just by adding a half rep to the motion.

In addition to the 1.5 reps, I did supersets with the bicep exercises. I did a set of hammer curls, then moved right to the bicep curls, then rested for about 90 seconds in between.