Tuesday-Training for Arms

Pre Training Routine

Most pre training routines are the same on a day to day basis. So before working out I would recommend taking a pre workout supplement that will give you a physical and mental boost. If you plan on eating before your workout at least wait an hour before taking your rpe workout to give your body room for proper consumption of the pre workout.

Training

Before training arms properly warm your shoulders by completing 25 full arm circleyours  forward and backwards. Also complete small arm circles at the same rep ranges. When completing your small arm circles make sure to keep your palms out facing vertical with your fingers stretched to the sky.

Tuesday- Arms

The first thing you want to do when training your arms is to get blood flow going into your triceps and biceps. Do this by utilizing a super set of weight lifting movements. A superset means, that you do one exercise immediately after another exercise. It's a good way to get blood flow to muscle groups that work together through flexion and extension.

For the first two exercises you want to use a light weight aiming for 25 reps. This high volume will work great with attributing blood flow to your arms. Superset tricep rope extensions with standing dumbbell curls. (If you're ever confused on what an exercise is just YouTube the exercise and there will be plenty of informative videos.) Do this superset at least four times for a total of 100 reps for both your triceps and your biceps.

Next move to barbell skull crushers, this exercise will target your triceps. While completing this exercise use a moderate to heavy weight while staying in a 12-15 rep range for 3 sets and 3 sets of a heavier weight for 8-10 reps.

Next exercise will be standing hammer curls. For this exercise begin with a set of 20 as this will not directly be hitting your biceps, but mainly be focused on the forearms. Complete 4 more sets within a 10-12 rep range.

The next exercise will be tricep kickbacks. Preform this with somewhat of a lighter dumbbell to save your elbow joint from too much stress. Complete 4 sets of 12+ reps.

Next move to ez bar or barbell curls. Utilize strict form without swinging when completing this exercise. For the first 2 sets complete 10-12 reps. The next two sets complete 6-8 reps with a heavier weight. Then do a final set with a lighter weight then both previous sets. This is considered a burnout set, grab the light weight and do 1 set to complete failure. Your goal is to hit double the reps form your very first set. So aim for 25+.

The final tricep exercise will be overhead tricep rope extensions of 20+ reps for 5 sets.

The final bicep exercise will be called 21s. Take a pair of dumbbells that are moderate weight. Do 7 half reps only goin 50% of the way up, 7 reps going from halfway up to fully ups, then 7 full reps from the bottom of the rep to the very top of the rep.