lazar angelov arm training.. biceps + triceps
what i did for today..
BICEPS
- Warm up light weight cable hammer curls 40lbs until pumped
1. Barbel Curls - 70lbs + standard bar x5 sets 8 reps
2. Hammer Curls - 50lbs each Dumbbell x5 sets 10 reps
3. Preacher curls - 50lbs + ez curl bar x5 sets 12 reps
4. Twisted Dumbbell Curls - 30lbs each Dumbbell x5 sets 15,12,10,8,6 reps
TRICEPS
- warm up 25 lbs one arm tricep extensions until pumped
1. Close Grip Bench Press - 90 lbs x5 sets 10 reps
2. Skull Crushers - 70 lbs x5 sets 12 reps on ez bar
3. Cable Push Downs - 80 lbs x5 sets 15 reps
4. Weighted Bench dips - with 35 lbs plate x5 sets 12 reps
+ 40lbs barbel curls 21 method - short standard bar - 4 sets
+ Dips until failure - 4 sets
after workout kain ng steamed chicken no salt/no oil + 1 cup rice sa kainan then at home 1 banana + bread with peanut butter. + coffee and bread with goya hazel nut na palaman as pre workout 15minutes bago ako pumunta ng gym..
lazar angelov arm training.. biceps + triceps
what i did for today..
BICEPS
- Warm up light weight cable hammer curls 40lbs until pumped
1. Barbel Curls - 70lbs + standard bar x5 sets 8 reps
2. Hammer Curls - 50lbs each Dumbbell x5 sets 10 reps
3. Preacher curls - 50lbs + ez curl bar x5 sets 12 reps
4. Twisted Dumbbell Curls - 30lbs each Dumbbell x5 sets 15,12,10,8,6 reps
TRICEPS
- warm up 25 lbs one arm tricep extensions until pumped
1. Close Grip Bench Press - 90 lbs x5 sets 10 reps
2. Skull Crushers - 70 lbs x5 sets 12 reps on ez bar
3. Cable Push Downs - 80 lbs x5 sets 15 reps
4. Weighted Bench dips - with 35 lbs plate x5 sets 12 reps
+ 40lbs barbel curls 21 method - short standard bar - 4 sets
+ Dips until failure - 4 sets
after workout kain ng steamed chicken no salt/no oil + 1 cup rice sa kainan then at home 1 banana + bread with peanut butter. + coffee and bread with goya hazel nut na palaman as pre workout 15minutes bago ako pumunta ng gym..
Solid numbers on the biceps exercises for a guy your size - props! However, IMO you are severely overtraining, and would see MUCH better results if you cut back on the volume by at least 50%. Bi's & tri's are small muscles and get used so much in back, chest and delt training also. Just sayin' dude.
Shoulder training..
1. Arnold DB press light weight for warm up
2. Seated DB press heavy
3. Side lateral Raises medium weight slow tempo
4. Front lateral Raises medium weight slow tempo
5. Db shrugs Heavy
6. Arnold DB press again light weight to failure
Comments
what i did for today..
BICEPS
- Warm up light weight cable hammer curls 40lbs until pumped
1. Barbel Curls - 70lbs + standard bar x5 sets 8 reps
2. Hammer Curls - 50lbs each Dumbbell x5 sets 10 reps
3. Preacher curls - 50lbs + ez curl bar x5 sets 12 reps
4. Twisted Dumbbell Curls - 30lbs each Dumbbell x5 sets 15,12,10,8,6 reps
TRICEPS
- warm up 25 lbs one arm tricep extensions until pumped
1. Close Grip Bench Press - 90 lbs x5 sets 10 reps
2. Skull Crushers - 70 lbs x5 sets 12 reps on ez bar
3. Cable Push Downs - 80 lbs x5 sets 15 reps
4. Weighted Bench dips - with 35 lbs plate x5 sets 12 reps
+ 40lbs barbel curls 21 method - short standard bar - 4 sets
+ Dips until failure - 4 sets
after workout kain ng steamed chicken no salt/no oil + 1 cup rice sa kainan then at home 1 banana + bread with peanut butter. + coffee and bread with goya hazel nut na palaman as pre workout 15minutes bago ako pumunta ng gym..
Solid numbers on the biceps exercises for a guy your size - props! However, IMO you are severely overtraining, and would see MUCH better results if you cut back on the volume by at least 50%. Bi's & tri's are small muscles and get used so much in back, chest and delt training also. Just sayin' dude.
Taga baguio din ako dyan ako lumaki at nag aral. Dito lang sa manila nag work.
Sa baguio din lumaki maskels ko sa hita kaso ngayon lumiit na dahil puro commute dito sa manila at puro patag pag nag lalakad hehe.
Stretching 10 mins
Shoulder training..
1. Arnold DB press light weight for warm up
2. Seated DB press heavy
3. Side lateral Raises medium weight slow tempo
4. Front lateral Raises medium weight slow tempo
5. Db shrugs Heavy
6. Arnold DB press again light weight to failure
1. arnold press
2. standing military press
3. seated military press
4. side lateral raise
5. front lateral raise
Biceps
1. 21 variations
2. incline db curls + twist
3. preacher curls
4. concentration curls
Triceps.
1. Cable pushdowns
2. Dips
3. tricep extensions
4. skull crushers
Fully Pumped Up with post workout meal Kamote and kape hehe