#WorkoutWednesday with Mcdaniel-Fit!
Since today is #WorkoutWednesday I feel that I should post the workouts that I frequently use to train my two favorite muscle groups, which are the arms and shoulders. Both workouts will be HIGH VOLUME. This means that there will be a high amount of sets and reps with each exercise. An example of using high volume training would be a bicep exercise that consists of 4 sets of 10-12 reps. Each of these exercises can easily be performed with the equipment provided at the Merritt Fitness Center.
*TIPS: No need to use super heavy weights while performing these exercises, simply use a weight that will make the last 2 to 3 reps of each set really challenging for you. Also take 60-90 seconds of rest between each complete set.
LET’S WORK!
ARMageddon Workout!
Biceps
Incline Dumbbell Curls: 4 sets of 10-12 reps
Standing Dumbbell Curls: 4 sets of 8-12 reps
Dumbbell Hammer Curls: 3 sets of 8-10 reps
Dumbbell Preacher Curls: 3 sets of 8-10 reps
Triceps
Tricep Cable Pushdown: 4 sets of 10-12 reps
Tricep Lying Extension: 4 sets of 10-12 reps
Close Grip Bench Press: 4 sets of 10-12 reps
Tricep Cable Kickbacks: 4 sets of 10-12 reps
Boulder Shoulders Workout!
Side Lateral Dumbbell Raises: 4 sets of 10-12 reps
Rear Lateral Raises: 4 sets of 8-10 reps
Front Dumbbell Raises: 3 sets of 8-10 reps
Standing Barbell Press: 4 sets of 6-8 reps
Barbell Shoulder Shrugs: 4 sets of 12-15
Wide grip upright rows: 4 sets of 10-12
*THINGS TO KEEP IN MIND: Don’t just run through the motions of each exercise. To get the most out of each exercise mindfully contract the muscle at the peak of the movement/exercise. Basically, slow down the pace of the exercise, make sure your form is correct and focus on “squeezing” the muscle at the top of each movement. This will help with the forcing blood into the muscles and cause what the fitness world likes to call “the pump.” A great pump will deliver healthy, nutrient filled blood to your muscles and feed your muscles.
Arnold knows what time it is!
References
Arnold meme
