As I type this, my arms and fingers are screaming. Help. S.O.S. My handwriting is officially that of a 4-year old.
Monday was leg day. Tuesday was shoulders. Yesterday, Wednesday I participated in Organic Avenue's Spring Cleanse.
I had every intention of keeping that up today. Then I commenced with the Arm Assault. I have been "good" sore after every workout for the last two weeks. Taking time off to recouperate from the world's worst sinus infection led to a lot of down time and more rest days than I'm used to. That means crazy soreness post-training.
The one part of my body that is both difficult to grow and difficult to get that lovely DOMS out of: my biceps. I know how to hurt myself in a good way everywhere else, but biceps? Not so much. In fact, my arms in general aside from the connecting muscles always taking a beating and never tell me that they felt it.
Something tells me, my goal of changing that, may have been met today.
Arm
Assault
This should take no longer than 45 minutes to execute. *Weights represent what I used and are meant to be an example, NOT a suggested weight. Train responsibly.
I. Standing Barbell Curl | 4 Sets | 6-8 Reps | 60 Second Rest Between Sets *30lbs.
II. DB Hammer Curls | 4 Sets | 6-8 Reps | 60 Second Rest Between Sets *17.5lbs. (2 Sets) and 15lbs. (2 Sets)
III. Overhead Two-Arm Extensions | 6-8 Reps | 60 Second Rest Between Sets *22.5lbs. (2 Sets) and 20lbs. (2 Sets)
IV. Skullcrushers SUPERSET with Reverse Grip Barbell Curl | 3 Sets | 10-12 Reps | 60 Second Rest Between Sets *30lbs (Skullcrushers) and 20lbs. (Reverse Grip)
V. One Arm Upright DB Rows | 4 Sets 10-12 Reps/Failure | No Rest Between Exercises *20lbs., 17.5lbs., 15lbs. (2 Sets)