[anaconda]

Originally Posted by will-million

day 1
arms(light/high reps)

triceps

bench dip sets/2 reps/12,12 weight/bodyweight
tricep press down sets/3 reps/15,12,15 weight/35,35,35
-superset-
overhead cable tricep extensions sets/3 reps/12,15,12 weight/35,35,35
incline french press sets/4 reps/30,25,20,12 weight/25,30,35,50

biceps

barbell buddy curl sets/2 reps/55,55 weight/45 lb, 30 lb
one arm cable curls sets/4 reps/20,16,14,12 weight/20,30,30,40
one arm preacher machine curls sets/4 reps/30,15,15, weight/25,30,25


cardio-HIIT
10 minutes on cross trainer
Level 10
0-1:30 on a speed of 30-40 rpm
1:30-2:00 on a speed of 90-100 rpm
2:00-3:30 on a speed of 30-40 rpm
3:30-4:00 on a speed of 90-100 rpm
4:00-5:30 on a speed of 30-40 rpm
5:30-6:00 on a speed of 90-100 rpm
6:00-7:30 on a speed of 30-40 rpm
7:30-8:00 on a speed of 90-100 rpm
level 4-cool down
8:00-10:00 on a speed of 25-35 rpm

notes
training went well, and met my expectations. I did the weight-training portion of my workout fairly well, but I could definatly feel the lactic acid build up in my arms, because it has been awhile since I worked out, let alone that many reps. The cardio is what got me. My sweater was soaked and I was breathing heavy after every interval. I definatly wanted to quit more than once, but I kept my goal in mind and stuck through it.

Hey man, I hope you dont take this the wrong way but STOP DOING ARMS.

Its utterly useless for your goals. And to have a whole lifting day dedicated (read: wasted) to arms is just useless.

I would recommend going to S & P but there are some assholes in there that might piss you off. Read the stickies and FAQs there, and stick to exercises which do large muscle groups.

you will work your arms much more and much better doing bench presses and pullups (even if you can't do a pullup now use the pulldown machine and try to do even one pullup at a time with a little jump until you can do it).

Do a lot of squats and deadlifts, and dont do any arms workouts. If your goal is to lose weight then trust me thats what you should do.

Arms is solely for "sculpting." You can't possibly need to sculpt your arms right now, now offense. Anywya, if your goal is weight loss and added strength, working out your whole body as opposed to tiny muscle groups (like arms or calves) is just a waste of time.

Do the Bill Starr 5 x5 or the two day, push pull split. Stick with the program for like 12 weeks at least before you change it up. Good luck.

[will-million]

Originally Posted by anaconda

Hey man, I hope you dont take this the wrong way but STOP DOING ARMS.

Its utterly useless for your goals. And to have a whole lifting day dedicated (read: wasted) to arms is just useless.

I would recommend going to S & P but there are some assholes in there that might piss you off. Read the stickies and FAQs there, and stick to exercises which do large muscle groups.

you will work your arms much more and much better doing bench presses and pullups (even if you can't do a pullup now use the pulldown machine and try to do even one pullup at a time with a little jump until you can do it).

Do a lot of squats and deadlifts, and dont do any arms workouts. If your goal is to lose weight then trust me thats what you should do.

Arms is solely for "sculpting." You can't possibly need to sculpt your arms right now, now offense. Anywya, if your goal is weight loss and added strength, working out your whole body as opposed to tiny muscle groups (like arms or calves) is just a waste of time.

Do the Bill Starr 5 x5 or the two day, push pull split. Stick with the program for like 12 weeks at least before you change it up. Good luck.

thanks for the tip, but im gonna stick with this program for a little bit longer and see how the results are, because I don't want to switch up the plan i have just yet. You yourself say I should stick with the same program. I will see how my results are after 4 weeks, and if they do not meet my standards ill switch it up. I dont really want to do the 5X5, because I do not want to plateau early, hence why i created the program i did. I want to shock my muscle and keep them improving, regardless of what body part.

[elbowsmash]

if your goal is weightloss

than working arms is pretty much useless

why? biceps are a tiny muscle, you are not gonna increase much muscle mass by working your arms, meaning your resting ****bolic rate isn't gonna go up much.

big muscles are gonna raise your ****bolism, like your butt, quads, hams.

curls dont burn much calories as an exercise, nor does it provide any big gains in muscle mass that will increase your bodies ****bolism

henceforth, its a waste for what you want to achieve.

achieve strength, and gains in big muscle mass, worry about sculpting it later when you achieved your weightloss goals.

[elbowsmash]

haha i just repeated what anaconda said.. i should've read his whole post rather than just, dont work arms. but yeah, a whole day dedicated to arms is a waste.

[Ziltoid]

Originally Posted by will-million

thanks for the tip, but im gonna stick with this program for a little bit longer and see how the results are, because I don't want to switch up the plan i have just yet. You yourself say I should stick with the same program. I will see how my results are after 4 weeks, and if they do not meet my standards ill switch it up. I dont really want to do the 5X5, because I do not want to plateau early, hence why i created the program i did. I want to shock my muscle and keep them improving, regardless of what body part.

Then you are making a mistake. Stick to compound exercises. Stop what you are doing now and start the 5x5 or Mark Rippetoe's starting strength.

[will-million]

So pretty much everyone thinks arms is a waste of time? haha well I'll see how it goes.

[Ziltoid]

Originally Posted by will-million

So pretty much everyone thinks arms is a waste of time? haha well I'll see how it goes.

To fully concentrate on your arms in your workout schedule? yes. You can work them out with other exercises. OHP's to mention one. I guess you can do curls or whatever but I would save it after my workout. Maybe do a set or 2.

[will-million]

Originally Posted by Ziltoid

To fully concentrate on your arms in your workout schedule? yes. You can work them out with other exercises. OHP's to mention one. I guess you can do curls or whatever but I would save it after my workout. Maybe do a set or 2.

ok, ill try to change up my schedule, so there is really no benefits to working out arms by itself?

[ronin0352]

Originally Posted by will-million

ok, ill try to change up my schedule, so there is really no benefits to working out arms by itself?

Now you're catching on. Seriously I, along with many others here, used to work out like that. It is a waste. Your body was meant to work as a unit, and isolating a muscle is working against your body's natural design. If you're a professional bodybuilder, looking to fine-tune the shape of your arms then do isolation. If you're a regular human, looking to gain functional strength and size, build arm strength with deadlifts, pull-ups, bench press, OHP, clean/jerk, snatch, etc, etc. I cringe when I think of all the time and effort I wasted in the gym doing a 5-day split, working one bodypart per day.

[Vector_X]

stay the course man and that is where you will see the results. Don't burn yourself out and try to kill yourself in the beginning just do something that works for you and don't cut corners. Make sure you set a goal and just keep doing the grind. A whole lot of babysteps will still go a long distance don't try going at it in the beginning doing leaps and bounds.